• 100313 Saturday “Circadian Rhythm”

    100313 Saturday “Circadian Rhythm”

    Today Corey and David are running the ship as our other three coaches are in Charlotte learning better ways to mold and torture y’all. Wish them good luck at their Level 1 CrossFit Certification. Strength/Skill: 1 rep max Clean and Jerk WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Kettlebell Swing Pushup […]

  • 100312 Friday “Rollercoaster…”

    100312 Friday “Rollercoaster…”

    Don’t forget RED SHIRT Friday is TODAY! Strength/Skill Work: Box Jumps 3-3-3-3-3-3-3 Work to add height each set for as many as you are comfortable. WOD 21-15-9 Deadlifts (Use ~70% of DL 5RM not to exceed 225/155lbs) Burpees Immediately followed by 30 pull-ups For time. (Pull-ups are done AFTER the round of 9 deadlifts and […]

  • 100311 Thursday “Time Delay”

    100311 Thursday “Time Delay”

    Gymnast Kurt Thomas showing what’s possible with the “L-sit” (technically, this is a V-sit). Thanks to Lynnwood CrossFit for the image, and the sentiment: “quit whining about your L-sit!” Strength/Skill Work Skin-the-cats 5×5, L or Tuck sit: How many sets does it take for you to complete three minutes? WOD 7 Rounds of: 15 Sumo […]

  • 100310 Wednesday “Surrender”

    100310 Wednesday “Surrender”

    Strength/Skill Work: Hang Squat Clean WOD 200m run 10shoulder press @ 65% 1RM not to exceed 95/65 200m run 20 push-press 200m run 30 push-jerks 200m run For time. Last completed on 090106.

  • 100309 Tuesday “A Moment in Time”

    100309 Tuesday “A Moment in Time”

    Strength/Skill Work: Push Jerk WOD In 3 minutes complete the following: 400m run Immediately followed by max rep clean and jerks 1 minute rest. Repeat for 3 total rounds. For the clean and jerk use 75% of today” push jerk weight not to exceed 135lbs/95lbs.

  • 100308 Monday “Jump Ball”

    100308 Monday “Jump Ball”

    Strength/Skill Work: Back squat WOD 21-18-15-12-9-6-3 3-6-9-12-15-18-21 Kettlebell swings Box Jumps For Time (To clarify, top row of numbers refers to KBS, bottom list to box jumps. Alternate b/w the two exercises starting with 21 KBS/3 Bx Jmps and ending with 3 KBS and 21 Box Jumps.)

  • 100307 Sunday “Rest Day”

    100307 Sunday “Rest Day”

    Rest Day See complete results from this weekend’s NC/SC CrossFit Sectionals here.

  • 100306 Saturday “DIY WOD”

    100306 Saturday “DIY WOD”

    ***Reminder: CFA is closed today due to participation in the NC/SC sectionals.**** Strength/Skill Work Sprint drills warm-up and mobility work(as we do in class)followed by the following: 400m run for time 400m run for time turning around every 25 meters 300m run for time 300m run for time turning around every 25 meters 200m run […]