• 091214 Monday “Helen”

    091214 Monday “Helen”

    Strength/Skill Work Split Jerk:Be sure toalternate lead legs WOD 3 Rounds of: 400m run 21 Kettlebell swings (1.5/1 pood) 12 pull-ups For time.

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  • 091213 Your Resolution; Our Resolution

    091213 Your Resolution; Our Resolution

    We are dedicated to the success of our clients. As such, we will not be listening to the resolutions of outsiders and instead turn our attention to y’all. There are NO On-Ramps during the month of January. We do not want to deal with the false resolutions of those who waited to join. If they […]

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  • 091212 Saturday “Cloudy Days”

    091212 Saturday “Cloudy Days”

    *****Reminder that CFA will be closed today due to coaches and athletes participation in the Carolina Fitness Challenge at CrossFit Durham. Stay tuned for updates via FaceBook/Twitter or the right hand column of this page.***** DIY Outdoor WOD: 4 Rounds of: 400m run 50 squats For time. DIY Indoor WOD: 5Rounds of: 20 burpees 25 […]

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  • 091211 Friday “Ground 2 Overhead”

    091211 Friday “Ground 2 Overhead”

    Strength/Skill Work Clean Pulls: work up and complete 3×3 at ~10% heavier than today’s working weight for WOD WOD In 10 minutes, complete as many reps as possible from ground to overhead. You may use any technique you like to move the load. Bar must be extended overhead with the knees and hips in full […]

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  • 091210 Friday 4:30pm Class Addition!

    091210 Friday 4:30pm Class Addition!

    Due to the unexpected closing of evening classes tomorrow I will be running a class at 4:30pm for anyone that can make it. Please note that this will only be for tomorrow December 11th. Remember we also have a 5:20am class with openings and noon for those of you that do not get off work […]

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  • 091210 Weekend Closings and Updates!

    091210 Weekend Closings and Updates!

    Our apologies for the late notice, but CFA will be closed for the following classes: Friday December 11th: 5:30pm, 6:30pm Saturday December 12th: 9am, On Ramp make-up at 10am High Flight Gymnastics will be holding their bi-annual Follies event Friday night. CFA” will be taking seven participants to CrossFit Durham to competein the Carolina Fitness […]

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  • 091210 Thursday “RTB”

    091210 Thursday “RTB”

    Strength/Skill Work Turkish Get-up: Find a 5, 3, or 1 rep max per side. WOD 12-9-6-3-6-9-12 3-6-9-12-9-6-3 Push-press Chest-to-bar pull-ups For time. Use ~70% of your 5RM push-press not to exceed 135/95lbs. Just to clarify the top line of reps refers to the push-press while the bottom line refers to pull-ups. Alternate between the two […]

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  • 091209 Wednesday “Elbell”

    091209 Wednesday “Elbell”

    Strength/Skill Work: Shoulder Press WOD 5 rounds of: 30 kettlebell swings (1.5/1 pood) 15 knees-to-elbows For time.

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