• Great week at CFA!

    Great week at CFA!

    There were lots of great moments @ CFA this week. The high standards set by this week’s Sectional workout requiring ladies to C&J 110lbs and men 165lbs resulted in multiple PRs! Unfortunately, we do not have them all on video. but below you’ll see videos of Amber’s last rep and today’s last shot at the […]

  • 110409 Saturday

    110409 Saturday

    Strength/Skill Work Back squat 5 sets of 4-6 reps @ 3111. Rest ~90s between lifts. WOD For 20 minutes move through the following at a sustainable pace: 400m run 14 Dumbbell power snatch, right arm 7 push-ups (Adv: Ring push-ups) 14 Dumbbell power snatch, left arm 7 push-ups (Avd: Ring push-ups) This is meant to […]

  • 110407 Friday Sectionals WOD 11.3

    110407 Friday Sectionals WOD 11.3

    Strength/Skill Work Clean & Jerk: Take a solid 20 minutes to work up to a heavy single. Spend plenty of time between attempts for MOBILITY WORK! WOD In 5 minutes complete as many rounds of the following: Clean (or power clean + front squat) Shoulders to overhead Use ~80% of your max C&J. Each round […]

  • 110407 Thursday

    110407 Thursday

      A big congratulations to Tamara who qualified to Masters Worlds this past weekend! She makes 50kg (110lbs) look EASY! Strength/Skill Work Deadlift 5-6 sets @ 2211; 4-6 reps. Rest 90 seconds between sets. WOD Complete 4 rounds of: 200m run 10 box jumps (24/20″) Note your time and rest exactly 1 minute rest (only […]

  • 110405 Wednesday

    110405 Wednesday

    Strength/Skill Work Front squat @ 2011 5-5-5-2-2-2-2 WOD 4 Rounds 30 seconds of work, 20 seconds of rest Kettlebell swings Slammer Sit-ups OR Those competing give your first attempt at this week’s qualifying workout: AMRAP in 5 minutes of: Squat clean Shoulders to overhead Men: 165lbs, Ladies: 110lbs, Masters men(55+) 135lbs, Masters ladies (55+) 75lbs

  • 110404 Tuesday “Bronco”

    110404 Tuesday “Bronco”

    Strength/Skill Work Complete 4 Rounds of: Lunge squat @ 3011; 5-7/leg (rest ~20s b/w legs) Knees to elbows; 6-8 reps. Those who have kipping K2E work on completing them strict! Rest ~ 60s before returning to lunge squat WOD Complete4 rounds of the following: As many rounds as possible in 2 minutes of: 5 burpee […]

  • 110404 Monday

    110404 Monday

    Strength/Skill Work Complete 5 Rounds of: Hang power clean x 3, rest ~30 seconds Behind the Neck Press @ 3111; 4-6 reps Rest ~90 seconds before returning to HPC WOD In 3 minutes complete: 200m run, 200m sprint Max rep ground to shoulders to overhead (Use today’s best BTNP + 10-20%) Rest 2 minutes Complete […]

  • 110402 Saturday

    110402 Saturday

    Strength/Skill Work Power snatch: 1.1 (rest ~10s between singles) WOD 5 Rounds of: 5 Power snatch (80% of today’s max) 7 Pull-ups (Adv: Chest-to-bar) For time.