• 100312 Friday “Rollercoaster…”

    100312 Friday “Rollercoaster…”

    Don’t forget RED SHIRT Friday is TODAY! Strength/Skill Work: Box Jumps 3-3-3-3-3-3-3 Work to add height each set for as many as you are comfortable. WOD 21-15-9 Deadlifts (Use ~70% of DL 5RM not to exceed 225/155lbs) Burpees Immediately followed by 30 pull-ups For time. (Pull-ups are done AFTER the round of 9 deadlifts and […]

  • 100311 Thursday “Time Delay”

    100311 Thursday “Time Delay”

    Gymnast Kurt Thomas showing what’s possible with the “L-sit” (technically, this is a V-sit). Thanks to Lynnwood CrossFit for the image, and the sentiment: “quit whining about your L-sit!” Strength/Skill Work Skin-the-cats 5×5, L or Tuck sit: How many sets does it take for you to complete three minutes? WOD 7 Rounds of: 15 Sumo […]

  • 100310 Wednesday “Surrender”

    100310 Wednesday “Surrender”

    Strength/Skill Work: Hang Squat Clean WOD 200m run 10shoulder press @ 65% 1RM not to exceed 95/65 200m run 20 push-press 200m run 30 push-jerks 200m run For time. Last completed on 090106.

  • 100309 Tuesday “A Moment in Time”

    100309 Tuesday “A Moment in Time”

    Strength/Skill Work: Push Jerk WOD In 3 minutes complete the following: 400m run Immediately followed by max rep clean and jerks 1 minute rest. Repeat for 3 total rounds. For the clean and jerk use 75% of today” push jerk weight not to exceed 135lbs/95lbs.

  • 100308 Monday “Jump Ball”

    100308 Monday “Jump Ball”

    Strength/Skill Work: Back squat WOD 21-18-15-12-9-6-3 3-6-9-12-15-18-21 Kettlebell swings Box Jumps For Time (To clarify, top row of numbers refers to KBS, bottom list to box jumps. Alternate b/w the two exercises starting with 21 KBS/3 Bx Jmps and ending with 3 KBS and 21 Box Jumps.)

  • 100307 Sunday “Rest Day”

    100307 Sunday “Rest Day”

    Rest Day See complete results from this weekend’s NC/SC CrossFit Sectionals here.

  • 100306 Saturday “DIY WOD”

    100306 Saturday “DIY WOD”

    ***Reminder: CFA is closed today due to participation in the NC/SC sectionals.**** Strength/Skill Work Sprint drills warm-up and mobility work(as we do in class)followed by the following: 400m run for time 400m run for time turning around every 25 meters 300m run for time 300m run for time turning around every 25 meters 200m run […]

  • 100305 Friday “Red Friday”

    100305 Friday “Red Friday”

    Strength/Skill Work Pistols: 5×5 (per leg), GHD Sit-ups 5×10 WOD 3 Rounds of: 10 Deadlifts 50 Double unders (Sub 150 single unders IF you are unable to do double unders) For time. Use 80% of your DL 5RM not to exceed 275/185lbs. Reminder: TODAY is our first Friday forProject Red Shirt! Please remember to wear […]