• 090819 Wednesday “Lynne-like”

    090819 Wednesday “Lynne-like”

    CrossFit Strength/Skill Work Power Snatch: Heavy single WOD Shortened Lynne-like Perform maxrep ring dips/bar dips immediately followed by max rep pull-ups Rest as needed b/w rounds. ______________________________________________________________________________________________________ ICE Training Strength/Skill Work 1 power snatch, 1 snatch balance, 1 OHS, 1 back squat, 1 split jerk (off the back rack) Complete 7 rounds. Work to add […]

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  • 090818 Tuesday “Brutal”

    090818 Tuesday “Brutal”

    Strength/Skill Work Pistols: Work on improving the range of a proper one-legged squat. WOD ~600m run (1 block around building) 20 overhead squats (M-95lbs, W-65lbs) 35 double-unders (105 singles if unable to do DUs) 20 push-press (M-95lbs, W-65lbs) 35 push-ups 20 thrusters (M-95lbs, W-65lbs) 600m run For time.

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  • 090817 Monday “Gorilla”

    090817 Monday “Gorilla”

    Strength/Skill Work Front Squat: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD 5rounds for time: 100m grip farmer’s carry (hold dumbbell’son wide side or plate’s from edge M-25lbs, W-15lbs) 12kettlebell swings (M-53lbs, W-35lbs) 15 knees […]

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  • 090816 Sunday Rest Day

    090816 Sunday Rest Day

    A big thank you to David Hughes (pictured with dog Argyle) for taking care of organizing and tending to the delicious food this weekend! Also a big thank you to David’s wife Kathy as well as Micah who were a HUGE help supplying food and water at the rest stops. We couldn’t have done it […]

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  • 090815 Saturday Mt. Pisgah Hike

    090815 Saturday Mt. Pisgah Hike

    Thank you to everyone who participated in the climb up Mt. Pisgah! Congrats to Randy, Robert and Matt (M3) who reached the summit first.

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  • 090814 Friday “Armed Forces”

    090814 Friday “Armed Forces”

    Strength/Skill Work Shoulder Press: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD 21 Handstand push-ups* 3Pull-ups 18 Handstand push-ups 6Pull-ups 15 Handstand push-ups 9 Pull-ups 12Handstand push-ups 12 Pull-ups 9 Handstand push-ups 15 Pull-ups 6 […]

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  • 090813 Thursday “Zombie”

    090813 Thursday “Zombie”

    Strength/Skill Work: Max Height Box Jump WOD: As many rounds as possible in 20 minutes of: 200m run 12 deadlifts (M-185lbs, W-135lbs)* 12 box jumps 100 feet walking lunge *Do not exceed~65% of your DL 1RMor 75% of your DL 5RM Please note: CFA will be closed this Saturday due to the group hike up […]

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  • 090812 Wednesday “The Hilt”

    090812 Wednesday “The Hilt”

    CrossFit Strength/Skill Work: Squat Clean Technique WOD “The Hilt” 21-15-9 Squat Cleans (Men-135lbs, Women-95lbs) Burpees For time. __________________________________________________________________________________________________________ ICE Strength/Skill Work Push Jerk: Find a 5 rep max. Then 3×3 at 90% WOD: The Hilt *****Please note: CFA will be closed this Saturday due to the group hike up Mt. Pisgah! It’s not too late […]

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