• 090903 Thursday “Helen”

    090903 Thursday “Helen”

    Strength/Skill Work Overhead Squat: Find your 5, 3, or 1 rep max depending on what you last completed. WOD Three rounds for time of: 400m run 21 kettlebell swings (1.5 pood, 1 pood) 12 pull-ups **Reminder: CFA will be closed for Labor Day Weekend beginning with Friday evening classes (so closing after open gym at […]

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  • 090902 Wednesday “Assault”

    090902 Wednesday “Assault”

    WOD In this workout you complete as many reps as possible within 45 seconds and have 15 seconds to move record score and moveto the next station. The sixth station is a rest station. Complete 4 total rounds. kettlebell thrusters box jumps pull-ups sumo deadlift high pull (75/55) tire flips Rest 1 minute

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  • 090901 Tuesday “Snatchicide”

    090901 Tuesday “Snatchicide”

    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 20 power snatch (115/75) 50m suicide run (turns every 10m) 15 power snatch 50m suicide run 10 power snatch 50m suicide run 5 […]

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  • 090831 Monday “Heavy Daze”

    090831 Monday “Heavy Daze”

    Strength/Skill Work Back Squat: Find your 5, 3, or 1 rep max depending on what you last completed. WOD 15 deadlifts 30 tuck jumps 15 push-ups 12 deadlifts 24 tuck jumps 12 push-ups 9 deadlifts 18 tuck jumps 9 push-ups For time. Use ~60% your DL 1RM Optional strength work Power snatch65% x 1 x […]

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  • 090830 Sunday Rest Day

    090830 Sunday Rest Day

    Rest Day *Please Note the following schedule changes: -Tuesday and Thursday morning classes will begin at 7am, 8am, 840am, and 920am. -There isnow a12noon class on Tue’s, Thu’s, and Fri’s -There will be no open gym on Mondays or Wednesdays -Open gym will be held Tue, Thu, Fri from 1130am -1pm If there are any […]

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  • 090829 Saturday “Change”

    090829 Saturday “Change”

    Strength/Skill Work Single support box jump WOD As many rounds as possible in 20 minutes of: 15 clean and jerks (135/95) 400m run

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  • 090828 Friday “Our Lady Micah”

    090828  Friday  “Our Lady Micah”

    Strength/Skill Work Push 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 Max rep thrusters for 90 seconds 60 seconds rest Max rep pull-ups for 90 seconds 60 seconds rest Max rep thrusters for 60 […]

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  • 090827 Thursday

    090827 Thursday

    Strength/Skill Work:Basic Gymnastic Bar Skills WOD 5 rounds for time of: 50 feet overhead walking lunge (45/35) 21 burpees

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