• 110317 Thursday

    110317 Thursday

    WOD Complete 6 rounds of: 400m relaxed run/walk 30 seconds 6 count burpees 30 seconds squat with brief pause at the top of each rep 30 seconds slammer 30 seconds Russian swings 30 seconds DB push-press with brief pause to breathe b/w each reps 30 seconds walking lunge

  • 110316 Wednesday

    110316 Wednesday

    Strength/Skill Work Overhead squat: Spend 15 minutes working up to a heavy single. WOD AMRAP in 20 minutes of: 12 double unders 5 power snatches (60-70% of max NTE 75/55lbs) 200m run (notice this is NOT a sprint. Especially for those competing in the sectionals opener) 1 minute rest

  • 110315 Tuesday

    110315 Tuesday

    Strength/Skill Work Complete 6 rounds of: Power clean: touch ‘n go for 4 reps, 30s rest Behind the neck barbell press: 4-6 reps @ 3111. Add weight as you are able to get 6 reps. Go down in weight if you are unable to get 4 reps. Pay attention to your torso and neck posture. […]

  • 110314 Monday

    110314 Monday

    Strength/Skill Work Thrusters: Max reps in 30 seconds at the top of every 4 minutes. Use ~60% of your recent 3 rep max. WOD Complete 4 rounds of: In 75 seconds complete: 4 pull-ups (ADV: chest-to-bar) 8 goblet squats (53/35lbs) Max rep burpees completed AFAP (as fast as possible) in remaining time. Rest 3:45.  

  • 110312 Saturday “3 Ring Circus”

    110312 Saturday “3 Ring Circus”

    Strength/Skill Work Dumbbell Press: 5 sets of 5 @ 22X1 with 90s rest b/w lifts. WOD Complete TWO rounds of: Within 3 minutes complete: 2 consecutive rounds of Cindy (5 pullups, 10 pushups, 15 squats) Immediately followed by: max calorie row. (Score=calories) 1 minute rest Within 3 minutes complete: 400m run Immediately followed by:Max rep […]

  • 110311 Friday “Unraveling”

    110311 Friday “Unraveling”

    In case you missed it here is House back squatting 330lbs a couple weeks ago. Yesterday he hit 300lbsx5. Great work Mike! (I was unable to embed it into this post!?) Strength/Skill Work Power snatch: 1.1 (Rest ~10s between reps) WOD 5 rounds of: 12 deadlifts 6 power cleans 12 burpees for time. Use ~80% […]

  • 110310 Thursday

    110310 Thursday

      Strength/Skill Work Back squat: 5 sets of 5 @ 20×5. Rest precisely 3 minutes between sets. WOD AMRAP in 8 minutes of: 4 ring push-ups 8 toes-to-bar 12 dumbbell snatches (6 per arm)

  • 110309 Wednesday “Different Workouts, Different Goals”

    110309 Wednesday “Different Workouts, Different Goals”

    As you may have noticed the workouts at CFA have been looking a bit different over recent weeks and months. To help facilitate the growth and development of each of you there will be a series of posts to improve education surrounding the “methods behind the madness”. If you have specific questions or subjects you’d […]