• 100118 Monday “Rando”

    100118 Monday “Rando”

    Strength/Skill Work: Back Squat WOD 200m Farmer’s Carry (45/30) 21 Overhead squats (70% 5RM not to exceed 95/65lbs) 10 burpee pull-ups 150m Farmer’s Carry 15 Overhead squats 10 burpee pull-ups 100m Farmer’s Carry 9 Overhead squats 10 burpee pull-ups For time.

  • 100117 Sunday “Rest Day”

    100117 Sunday “Rest Day”

    Tony enjoying his post-WOD dog therapy with Hoka and Lloyd. Rest Day ****It is not too late to register for Heartstrings. Please contact Shanna or go to theHeartstrings website toget yourself registered for a team!If you are unable to register for a team or participate that day, please consider sponsoring a CFA team member. Every […]

  • 100116 Saturday “Anna”

    100116 Saturday “Anna”

    The video is of Jeff Martone and Ana Browne performing a Turkish Getup @Cima studios during a KB certification. Strength/Skill Work: Find a bilateral 3 rep max Turkish Get-up (TGU). Use dumbbells, kettlebells, barbells,med balls, peopleor weighted object of your choosing. Just make sure you can complete the movement with both arms! WOD: 600m run […]

  • NEW: Nutrition Lectures Page

    NEW: Nutrition Lectures Page

    The New Year’s Day Nutrition Lectures are now available on our new Nutrition Lectures Page. Thank you to Amanda and her husband for their help making these videos possible. Also, thank you to Ethan, Matt and Corey for sharing their knowledge and experiences. *****Also, rumor has it that the deadline may have been extended to […]

  • 100115 Friday “Frozen Tears”

    100115 Friday “Frozen Tears”

    Strength/Skill Work: Deadlift WOD 5 Rounds of the following: In 2 minutes complete 200m run As many thrusters as possible before time expires. Rest 1 minute between rounds. For thrusters use 70% of 5RM not to exceed 95/65lbs.

  • 100114 Thursday “Baggage”

    100114 Thursday “Baggage”

    Strength/Skill Work: Pistols WOD 4 rounds for time of: 25 double unders or 100 singles 15 knees to elbows 12 kettlebell swings (1/1.5 pood) 10 dumbbell suitcase deadlifts (M-45lbs, W-25lbs) *****Also, this is the last day to register for Heartstrings and receive your complimentary t-shirt. Please contact Shanna or go to theHeartstrings website toget yourself […]

  • 100113 Wednesday “Chieftian”

    100113 Wednesday “Chieftian”

    Strength/Skill Work: Squat Snatch WOD AMRAP in 3 minutes of: 10 Ring Push-ups 8 Hang Power Cleans 6 Push-press 1 minutes rest b/w rounds Complete 3 total rounds. Pick up where you left off at the end of each round. Post total rounds plus additional reps. *****Also, please see Shanna or go to theHeartstrings website […]

  • 100112 Tuesday “(Phil’s) Thrill”

    100112 Tuesday “(Phil’s) Thrill”

    Strength/Skill Work Split Jerk: Be sure to alternate lead leg WOD 5 rounds for time of: 50 feet overhead walking lunge (45/35) 21 burpees *****Also, please see Shanna or go to theHeartstrings website toget yourself registered for a team! *****