• 110124 Monday

    110124 Monday

    Congrats to all of those who participated in the Hot Chocolate 10k this past Saturday! CFA was well represented with Katie Nery (running for Shanna Duvall) who placed 3rd in the 25-29 age group. She took over 1:20 off last year’s time running 44:18 which would have been 2nd in the 35-39 age group. Rustan […]

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  • 110122 Saturday “Puberty Relay”

    110122 Saturday “Puberty Relay”

    Strength/Skill Work Hang power clean: 6-8 sets of 3 Working up in weight as you are able to catch in a proper front rack position. Drop down 10-20% when form starts to break down and finish out the remaining sets. Partner WOD AMRAP in 10 minutes of: While one partner completes 70ft of burpee broad […]

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  • 110121 Friday “Fight Gone Bad”

    110121 Friday “Fight Gone Bad”

    Strength/Skill Work Kettlebell swing: 20, 15, 10, 10, 10 Work to move up in weight and swing a bell that you do not typically use in a workout. Use the Russian swing when first moving up in weight. You can also play with the double Russian swing. WOD In this workout you move from each […]

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  • 110120 Thursday

    110120 Thursday

    Strength/Skill Work Dumbbell press: 5 or 6 sets of 5 @1031 WOD 5 Rounds of: 7 hang cleans (Use ~70% NTE 135/95lbs) 12 box jumps (24/20″) 1 minute rest between rounds. Subtract 4 minutes from overall time and post to comments.

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  • 110119 Wednesday “Sweet Sevens”

    110119 Wednesday “Sweet Sevens”

    Strength/Skill Work Back squat: 5 or 6 sets of 5 @ 3011 Rest 3 minutes between sets and work to add weight each set as long as you can maintain tempo. WOD AMRAP in 7 minutes of: 7 pull-ups* 7 burpees *Advanced=chest to bar pull-ups

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  • 110118 Tuesday “Heavy Daze”

    110118 Tuesday “Heavy Daze”

    Strength/Skill Work Hang power snatch: 5-7 sets of 3. Work to add weight each set. Drop back down in weight if you miss or begin pressing out! WOD 15 deadlifts (Use 70% of your 5RM or 60% of a 2/3RM NTE 225/155lbs) 30 tuck jumps 15 push-ups 12 deadlifts 24 tuck jumps 12 push-ups 9 […]

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  • 110117 Monday “Double Jerk”

    110117 Monday “Double Jerk”

    Strength/Skill Work Muscle-ups: max reps in one minute. Three minutes rest between rounds. Complete three rounds. WOD 4 Rounds of: Max rep power clean & jerk in 60s (70% push jerk 5 or 3RM NTE 135/95#) 30s rest Max reps double unders in 60s 30s rest This WOD was last completed 090120.

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  • 110115 Saturday

    110115 Saturday

    Strength/Skill Work Deadlift: 6-8 sets of 2 at 1031 Only move up in weight as you are able to maintain both tempo and technique. WOD Complete 1 Round of: AMRAP in 4 minutes 150m row 15 wall balls 4 minutes rest before moving on Complete 2 rounds of: AMRAP in 2 minutes 5 burpees 10 […]

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