• 100514 Friday “KB Snatch Count Down”

    100514 Friday “KB Snatch Count Down”

    Strength/Skill Work: Muscle-up progressions WOD 20-16-12-8-4 Kettlebell snatch For time. The first round will be 10 on the R and 10 on the L to equal 20 reps. Rxd with 1.5 and 1 pood kettlebells. The full squat is NOT required for these kettlebell snatches. The bell must travel from between the legs and be […]

  • 100513 Thursday “Jacob”

    100513 Thursday “Jacob”

    Strength/Skill Work Box Jumps: Complete 5 sets of 5 jumps working to add height each set. Post max height to commehts. WOD In three minutes complete: 30 double unders Immediately followed by max rep push-ups. Rest 1 minute between rounds. Complete 4 total rounds. Post total push-ups to comments.

  • 100512 Wednesday

    100512 Wednesday

    Strength/Skill Work: Snatch (yes, full squat) WOD 30 reps squat cleans for time. Use 80% of max squat clean not to exceed 135lbs/95lbs.

  • 100511 Tuesday

    100511 Tuesday

    Strength/Skill Work: Push jerk WOD 5 rounds of: 12 shoulder press (Use ~60% of 1RM not to exceed 95lbs/65lbs) 12 toes to bar for time.

  • 100510 Monday Helen

    100510 Monday Helen

    Strength/Skill Work: Deadlift WOD 3 Rounds of: 400m run 21 kettlebell swings 12 pullups For time.

  • 100509 Rest Day

    100509 Rest Day

    I hope you all had a restful Mother’s Day. A big thank you to all the moms at CFA who set the example for their children to lead healthy, productive lives every time they walk in the gym. They get worn out just watching how hard all of you work!

  • 100508 Saturday

    100508 Saturday

    Strength/Skill Work Double unders: Spend 10 minutes working on the skill. Then, set a clock for 5 minutes and complete as many double unders as possible. Remember that they only count when you CLEAR the rope twice per jump. Post total reps to comments. Partner WOD AMRAP in 20 minutes of: 200m Overhead bar carry […]

  • 100507 Friday “Jeremy”

    100507 Friday “Jeremy”

    Strength/Skill: Turkish Get-up WOD 21-15-9 Overhead squats Burpees For time. OHS: Use ~70% of 5RM not to exceed 95/65lbs. We last did this workout on 100215. Remember Friday is Project Red Shirt! T-Shirt pre-orders will end on Monday! These are the shirts we are ordering for Project Red Shirt. There will be a pre-sale running […]