• 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 […]

  • 101103 Wednesday

    101103 Wednesday

    Strength/Skill Work Clean: Take 15 minutes to work up to a heavy set of 2. WOD Complete 4 rounds of: Max rep deadlift in 30 seconds (Use ~60% of DL 5RM) 30 seconds rest Max rep knees to elbows in 30 seconds 30 seconds rest Max rep double unders in 1 minute 2 minutes rest […]

  • 101102 Tuesday “Nancy”

    101102 Tuesday “Nancy”

    Strength/Skill Work: Turkish Get-up: 5-5-3-3-1 per arm WOD 5 rounds for time of 400m run 15 overhead squats (Use ~ 70% OHS 5RM not to exceed 95/65lbs) For time.

  • 101101 Monday “Franzilla”

    101101 Monday “Franzilla”

    Strength/Skill Work Front squats: 12×2@30seconds with 70% 5RM 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.

  • 101031 Sunday Rest Day

    101031 Sunday Rest Day