• 101110 Wednesday

    101110 Wednesday

    Strength/Skill Work Single support deadlift: 5×5 per leg WOD 700m row Immediately followed by 3 rounds of: 100m sprint 7 chest-to-bar pull-ups For time.

  • 101109 Tuesday “Walgreens”

    101109 Tuesday “Walgreens”

    Strength/Skill Work Kettlebell thrusters 5×5 MOBILITY work in between each set!!! WOD AMRAP in 3 minutes of: 5 thrusters (70% plus meaning round up based off your thruster 5RM not to exceed 95/65lbs) 10 box jumps (24/20″) 1 minute rest Complete 4 total rounds. We last did a 3 round version of this work out […]

  • CrossFit Kids Starts November 15th, 2010!!!

    CrossFit Kids Starts November 15th, 2010!!!

    CFA” CrossFit Kids classes will be starting on Monday November 15th, 2010. About CFA” CrossFit Kids: Pushing, pulling, running, jumping, squatting, and lifting are functional activities. When children perform functional activity they begin to develop a strong musculoskeletal foundation. The tissues of the body respond to the stresses we place on them. This means that […]

  • 101108 Monday

    101108 Monday

    Strength/Skill Work Front squat 5×3 @95% 5RM @ 90 seconds WOD AMRAP in 10 minutes of: 7 Overhead squats (Use ~70% 5RM not to exceed 115/75lbs) 7 Toes to bar 7 Burpees

  • 101107 Sunday Rest Day

    101107 Sunday Rest Day

    A big congratulations to one of CFA’s newest members, Wendy Wright, who was the third female finisher in the Shut-In Trail Run yesterday! CFA Finishers: 41st place overall: Wendy Wright 3:09:53 51st place overall: Rustan Adcock 3:16:34 143rd place overall: Robert Farmer 3:59:34 195th place overall: Tom Rehm 4:44:58 CFA is very proud of each […]

  • 101106 Saturday “Normandy D-Day”

    101106 Saturday “Normandy D-Day”

    Strength/Skill Work Ring dips: 5-5-3-3-3-1-1-1 WOD 12 minute AMRAP of: 20 double unders 10 box jumps (24″) 10 sandbag lunges (50/25lbs) Option of Handstand push-up buy-in (M-20,W-10)

  • 101105 Friday C&J EMOM

    101105 Friday C&J EMOM

    WOD EMOM (every minute on the minute) for 15 minutes complete: 2 (power) clean and jerks Begin at a weight you are comfortable with and work to go up in load as the minutes progress. You can also go down in weight if needed. Keep track of how many reps you COMPLETE at each weight. […]

  • 101104 Thursday Team 5k Row+/-Burpees!

    101104 Thursday Team 5k Row+/-Burpees!

    Strength/Skill Work Shoulder Press: Work to add 5lbs to your previous 5RM or see your coach for your work set assignment WOD In teams of 3 or 4 complete a 5,000m Row One rower per team While one person on your team is rowing take turns completing as many burpees as possible. only ONE person […]