• 100310 Wednesday “Surrender”

    100310 Wednesday “Surrender”

    Strength/Skill Work: Hang Squat Clean WOD 200m run 10shoulder press @ 65% 1RM not to exceed 95/65 200m run 20 push-press 200m run 30 push-jerks 200m run For time. Last completed on 090106.

  • 100309 Tuesday “A Moment in Time”

    100309 Tuesday “A Moment in Time”

    Strength/Skill Work: Push Jerk WOD In 3 minutes complete the following: 400m run Immediately followed by max rep clean and jerks 1 minute rest. Repeat for 3 total rounds. For the clean and jerk use 75% of today” push jerk weight not to exceed 135lbs/95lbs.

  • 100308 Monday “Jump Ball”

    100308 Monday “Jump Ball”

    Strength/Skill Work: Back squat WOD 21-18-15-12-9-6-3 3-6-9-12-15-18-21 Kettlebell swings Box Jumps For Time (To clarify, top row of numbers refers to KBS, bottom list to box jumps. Alternate b/w the two exercises starting with 21 KBS/3 Bx Jmps and ending with 3 KBS and 21 Box Jumps.)

  • 100307 Sunday “Rest Day”

    100307 Sunday “Rest Day”

    Rest Day See complete results from this weekend’s NC/SC CrossFit Sectionals here.

  • 100306 Saturday “DIY WOD”

    100306 Saturday “DIY WOD”

    ***Reminder: CFA is closed today due to participation in the NC/SC sectionals.**** Strength/Skill Work Sprint drills warm-up and mobility work(as we do in class)followed by the following: 400m run for time 400m run for time turning around every 25 meters 300m run for time 300m run for time turning around every 25 meters 200m run […]

  • 100305 Friday “Red Friday”

    100305 Friday “Red Friday”

    Strength/Skill Work Pistols: 5×5 (per leg), GHD Sit-ups 5×10 WOD 3 Rounds of: 10 Deadlifts 50 Double unders (Sub 150 single unders IF you are unable to do double unders) For time. Use 80% of your DL 5RM not to exceed 275/185lbs. Reminder: TODAY is our first Friday forProject Red Shirt! Please remember to wear […]

  • 100304 Thursday “Chieftain”

    100304 Thursday “Chieftain”

    Strength/Skill Work: Spend 15 minutes working towards a max effortTurkish Get-up WOD AMRAP in 3 minutes of: 10 Ring Push-ups 8 Hang Power Cleans 6 Push-press 1 minutes rest b/w rounds Complete 5 total rounds. Pick up where you left off at the end of each round. Use 70% of your push-press 5RM not to […]

  • 100303 Wednesday “Bear Complex”

    100303 Wednesday “Bear Complex”

    WOD Complete 5 sets of the bear complex resting 3 minutes between sets: For each set complete 7 of the following sequences WITHOUT RESTING THE BAR ON THE GROUND!!! Power clean Front squat Push press Back squat Push press Work to add weight during each of the five sets. Immediately following the 1st, 3rd and […]