• 091030 Friday “Sit ‘n Slam”

    091030 Friday “Sit ‘n Slam”

    Strength/Skill Work:Deadlift WOD As many rounds as possible in 12 minutes of: 4 sit-ups 4 ball slams 200 OR 100m sprint 8 sit-ups 8 ball slams 200 OR 100m sprint 12 sit-ups 12 ball slams 200 OR 100m sprint 16 sit-ups 16 ball slams 200 OR 100m sprint… So, just to clarify you are adding […]

  • 091029 Thursday “400m Time Trial, Pull-ups”

    091029 Thursday “400m Time Trial, Pull-ups”

    Strength/Skill Work: Sprint Drills WOD 400m time trial Full recovery then… With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, threepull-ups the third minute… continuing as long as you are able. Sets may be broken during the minute. TheWOD is completed onceyou are unable to complete the designated […]

  • 091028 Wednesday Push Jerk, Push

    091028 Wednesday Push Jerk, Push

    Strength/Skbaill Work: Push Jerk WOD 7 Rounds of 5 Push Jerks 15 Back squats For time. Use 50% of your 5 rep max push jerk. No racks for this work-out. Take the bar onto your back after the 5th push jerk. The push jerk off your back once you finish the back squat may count […]

  • 091027 Tuesday “Jump Ball”

    091027 Tuesday “Jump Ball”

    Strength/Skill Work: Hang Power Clean WOD 21-18-15-12-9-6-3 3-6-9-12-15-18-21 Kettlebell swings (1.5/1 pood) Box jumps (24″/20″) For time.

  • 091026 Monday “Brutal”

    091026 Monday “Brutal”

    Strength/Skill Work: Thruster WOD ~600m run (1 block around building) 20 overhead squats (M-95lbs, W-65lbs) 35 double-unders (105 singles if unable to do DUs) 20 push-press (M-95lbs, W-65lbs) 35 push-ups 20 thrusters (M-95lbs, W-65lbs) 600m run For time. Use ~60% of today’s thruster OR your max overhead squat weight, whichever is your limiting factor. This […]

  • 091024 Saturday “Griff”

    091024 Saturday “Griff”

    Weekend WOD: “Griff” 800m run 400m run backwards 800m run 400m run backwards For time. I highly recommend finding a track for this one. Be sure you are picking your feet up when running backwards. (Not that you should neglect this with forward running.) Whether you consider yourself a “runner” or not, this is a […]

  • 091023 Friday “Grace”

    091023  Friday “Grace”

    Strength/Skill Work: Handstands WOD “Grace” 30 reps of clean and jerk for time. Use 65-70% of your max jerk not to exceed 135/95lbs. Weekend Closing Alert: ***CFA will be closed for the 5:30pm and 6:30pm sessions this Friday, October 23rd as well as all sessions on Saturday October 24th. Not to worry supplemental work-outs for […]

  • 091022 Thursday “Daniel”

    091022 Thursday “Daniel”

    Strength/Skill Work: Power Snatch WOD “Daniel” 50 pull-ups 400m run 21 thrusters (95lbs) 800m run 21 thrusters (95lbs) 400m run 50 pull-ups For time. “Daniel” is a CrossFit Hero WOD in dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Iraq June 8th, 2006. Today is Daniel Smith’s birthday and he requested […]