• 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 […]

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  • 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 […]

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  • 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 […]

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  • 091021 Wednesday “Jeremy”

    091021 Wednesday “Jeremy”

    Strength/Skill Work: Push press WOD 21-15-9 Overhead squats Burpees For time. Use 50-60% of your max OHS weight not to exceed 95/65lbs. ***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 at home fun will […]

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  • 091020 Tuesday “Inclement Weather”

    091020 Tuesday “Inclement Weather”

    Strength/Skill Work: Back Squat WOD As many rounds as possible in 14 minutes of: 400m run 50 feet single arm overhead walking lunge (Complete 25′ per arm. M-45lb DB or KB, W-25lb DB or KB) 7 Hanging toes-to-bar This WOD was last completed on 090730. Check your books and exceed what you completed last time! […]

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  • 091019 Monday “Clean Shins”

    091019 Monday “Clean Shins”

    Strength/Skill Work: Single support power clean (Begin with single support deadlift if you have yet to do so) WOD 5 rounds of: 30 seconds of max rep power cleans (70% of power clean 1RM not to exceed 135/95lbs) 30 seconds of max rep box jumps 1 minute rest Record your reps during the 1 minute […]

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  • 091017 Saturday “The Dead Turkey”

    091017 Saturday “The Dead Turkey”

    Strength/Skill Work Turkish Get-up: Bilateral 1RM WOD 5 Turkish Get-ups per arm (~70% 1RM not to exceed 1.5/1 pood) 10 Deadlifts (30-35% DL aRM not to exceed 135/95lbs) 4 TGUs per arm 20 Deadlifts 3 TGUs per arm 30 Deadlifts 2 TGUs per arm 40 Deadlifts For time. Please note deadlifts should NOT be heavy, […]

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  • Friday 091016 “Tabata Something Else”

    Friday 091016 “Tabata Something Else”

    Strength/Skill Work Clean and Jerk: Heavy single with good technique! WOD Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where exercises are transitioned after every 8th interval. Pull-ups Push-ups Sit-ups Squats Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of […]

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