• 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 […]

  • 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 […]

  • 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! […]

  • 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 […]

  • 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, […]

  • 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 […]

  • 091015 Thursday “Charger”

    091015 Thursday “Charger”

    Strength/Skill Work: Shoulder Press WOD AMRAP in 15 minutes of: 30 double unders 30 kettlebell swings (1.5/1 pood) 15 knees-to-elbows

  • 091014 Wednesday “Franzilla”

    091014 Wednesday “Franzilla”

    Strength/Skill Work: Pistols WOD 21 Front squats 21 pull-ups 15 push-press 15 pull-ups 9 thrusters 9 pull-ups For time. Use the same bar for the entire work-out. Use 75% of your max push-press or thruster weight not to exceed 135/95lbs. This work-out should completed witha load 20-30% heavier than at which you would perform the […]