• 110312 Saturday “3 Ring Circus”

    110312 Saturday “3 Ring Circus”

    Strength/Skill Work Dumbbell Press: 5 sets of 5 @ 22X1 with 90s rest b/w lifts. WOD Complete TWO rounds of: Within 3 minutes complete: 2 consecutive rounds of Cindy (5 pullups, 10 pushups, 15 squats) Immediately followed by: max calorie row. (Score=calories) 1 minute rest Within 3 minutes complete: 400m run Immediately followed by:Max rep […]

  • 110311 Friday “Unraveling”

    110311 Friday “Unraveling”

    In case you missed it here is House back squatting 330lbs a couple weeks ago. Yesterday he hit 300lbsx5. Great work Mike! (I was unable to embed it into this post!?) Strength/Skill Work Power snatch: 1.1 (Rest ~10s between reps) WOD 5 rounds of: 12 deadlifts 6 power cleans 12 burpees for time. Use ~80% […]

  • 110310 Thursday

    110310 Thursday

      Strength/Skill Work Back squat: 5 sets of 5 @ 20×5. Rest precisely 3 minutes between sets. WOD AMRAP in 8 minutes of: 4 ring push-ups 8 toes-to-bar 12 dumbbell snatches (6 per arm)

  • 110309 Wednesday “Different Workouts, Different Goals”

    110309 Wednesday “Different Workouts, Different Goals”

    As you may have noticed the workouts at CFA have been looking a bit different over recent weeks and months. To help facilitate the growth and development of each of you there will be a series of posts to improve education surrounding the “methods behind the madness”. If you have specific questions or subjects you’d […]

  • 110308 Tuesday

    110308 Tuesday

    WOD Complete four 5 minutes rounds where each round consists of: Max calories row in 90 seconds 400m sprint Max rep double unders for remaining amount of time. Rest 4 minutes between rounds. Post total calories and total double unders to comments. Classes will be assigned focus work for each of the rest periods. (If […]

  • 110307 Monday

    110307 Monday

    Strength/Skill Work Complete 5 rounds of: Lunge squats: 8 reps per leg @ 3011. Put your dumbbells down and rest ~20s b/w legs and before moving onto ring rows. Ring rows: 6-8 reps @ 41X2. Squeeze your shoulder blades together and hold your chest against the rings for the 2 seconds hold at the top. […]

  • 110306 CrossFit Sectionals Competition

    110306 CrossFit Sectionals Competition

    For those of you who are not familiar the CrossFit Games is an international competition that has been held annually since 2007. CF Inc is a worldwide organization that has been growing with more and more affiliates each year; so too is the increase of competing CF athletes annually. As such CF Headquarters has been […]

  • 110305 Saturday

    110305 Saturday

    Strength/Skill Work: Take exactly 15 minutes to work up to a heavy 1RM clean and jerk. Not necessarily a 1 rep max, but a heavy single for how you are feeling today. Partner WOD Partner A completes 5 clean and jerks at ~80% of today’s max NTE 155/105lbs. Partner B completes max rep box jumps […]