• 101202 Thursday “Bust a Move”

    101202 Thursday “Bust a Move”

    Strength/Skill Work Pistols: 5×5 per leg WOD Complete 4 rounds of 60 seconds of work at the following stations: Burpee box jumps (24/20″) Dumbbell thrusters (Use ~50% of your 5RM barbell thruster. Ex. 100lbs 5RM=25lbs dumbbells) Row Rest The clock runs continuously and rest for exactly one minute after the row. Your score is total […]

  • CrossFit Kids Updates

    CrossFit Kids Updates

    Due to multiple conflicts with holidays during the month of December CFA Kids will continue to be complimentary for the entire month of December! As well, the intermediate class (5-10/12 years of age) will be expanded to 30 minutes. Please remember that it is still important to reserve a space for your child by emailing […]

  • 101201 Wednesday “Three Amigos!”

    101201 Wednesday “Three Amigos!”

    Strength/Skill Work Hang power clean 3-3-3-3-3-3-3 WOD 3 rounds of 30 seconds of work 30 seconds of rest ring dips overhead squats with bar weight ball slams

  • 101130 Tuesday

    101130 Tuesday

    Strength/Skill Work 2 shoulder press+ 3 push press: 5 sets with 2 minutes rest between each WOD Complete 3 rounds of: 12 deadlifts (Use 70+% of your DL 5RM not to exceed 225/155lbs) 7 chest-to-bar pullups For time.

  • 101129 Monday

    101129 Monday

    Strength/Skill Back squat: Working towards a new 5RM and post your front squat 5RM to comments so we can get a comparison of the two lifts. WOD 21-15-9 Power snatch (Use ~70% of a 2RM not to exceed 95/65lbs) Knees-to-elbows For time

  • 101128 Self-Scaling

    101128 Self-Scaling

    Scaling often has a negative association with it like “oh, I had to scale it today… I’m too weak”. Scaling is not negative, but instead is about mastering your own progress. Sometimes progress requires walking forward and backward with a general forward trend. We, as coaches, attempt to scale you in order to get the […]

  • 101127 Saturday

    101127 Saturday

    Classes Saturday at 8 and 9am, open gym until 12noon Come see if Corey lost his voice in one day!! Strength/Skill Bear Complex 5×5 WOD In 10 Minutes Complete: 500m Row AMRAP 8 Push Ups; 16 Dumbell Snatch

  • 101126 Black & Red Friday “Bronco”

    101126 Black & Red Friday “Bronco”

    We hope everyone had a wonderful thanksgiving. A wonderful reminder to be thankful for all you are as a being. Strength/Skill Kettlebell Swings 15-10-8-5-5-5 with 90 seconds rest between rounds. Work to get heavier with the weight using Russian, American, and double KB versions. WOD Complete4 rounds of the following: As many rounds as possible […]