• 090912 Saturday “Bear Hunt”

    090912 Saturday “Bear Hunt”

    WOD Complete 7 cycles of the following bear complex without putting the bar on the ground. Power clean front squat push press back squat push press from back rack Complete 5 total rounds. Rest as needed between rounds. Start relatively light with the goal of increasing load each round. Best of luck to all CFA […]

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  • 090911 Friday “The Belch”

    090911 Friday “The Belch”

    Strength/Skill Work Turkish Get-up: Find your 5,3 or 1 rep max depending on which you last completed. WOD 4 rounds for time of: 200m waiter’s walk (45#/35# plates) 20 dumbbell burpee deadlifts

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  • 090910 Thursday “Push, Pull, Swing”

    090910 Thursday “Push, Pull, Swing”

    Strength/Skill Work Power snatch: Heavy single WOD As many rounds as possible in 12 minutes of: 5 push-press (135/95) 8 pull-ups 12 kettlebell swings (53/35)

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  • 090909 Wednesday “Elizabeth”

    090909 Wednesday “Elizabeth”

    Strength/Skill Work Single support power cleans (SS deadlifts if you have never done them): Find your 5,3, or 1 rep max depending on what you last completed. Do not move up in weight until you can perform the desired number of reps without touching the unsupported leg on the ground. WOD 21-15-9 cleans (full squat) […]

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  • 090908 Tuesday “Atlantis”

    090908 Tuesday “Atlantis”

    Strength/Skill Work Deadlift: 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 800m run 21 Overhead Squats 21 box jumps 400m run 15 overhead squats 15 box jumps 200m run 9 overhead squats 9 box jumps […]

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  • 090709 Monday Labor Day

    090709 Monday Labor Day

    Strength/Skill Work: Spend 10 minutes working on headstands/handstands or both. WOD As many rounds as possible in 8 minutes of: 10 steps walking lunge 7 clapping push-ups (15 regular push-ups if you can’t do clapping) 10 tuck jumps Reminder that CFA is closed for Labor Day. Classes will resume on Tuesday with the 7am class. […]

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  • 090609 Sunday Rest Day

    090609 Sunday  Rest Day

    Rest Day Reminder that CFA is closed Monday for Labor Day. Classes will resume on Tuesday with the 7am class. Please refer to the schedule for recent updates including a noon class Tuesdays, Thursdays and Fridays. Have a safe and happy holiday!

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  • 090905 Saturday “Ashley”

    090905 Saturday “Ashley”

    WOD Perform 9 rounds of: 5 burpees 9 squats 100m run For time. Best wishes to Ashley and her husband to be on their wedding day! **Reminder that CFA is closed for the weekend. We will reopen Tuesday for the 7am class. Have a great holiday weekend and keep checking back for optional work-outs!**

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