• 090815 Saturday Mt. Pisgah Hike

    090815 Saturday Mt. Pisgah Hike

    Thank you to everyone who participated in the climb up Mt. Pisgah! Congrats to Randy, Robert and Matt (M3) who reached the summit first.

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  • 090814 Friday “Armed Forces”

    090814 Friday “Armed Forces”

    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 21 Handstand push-ups* 3Pull-ups 18 Handstand push-ups 6Pull-ups 15 Handstand push-ups 9 Pull-ups 12Handstand push-ups 12 Pull-ups 9 Handstand push-ups 15 Pull-ups 6 […]

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  • 090813 Thursday “Zombie”

    090813 Thursday “Zombie”

    Strength/Skill Work: Max Height Box Jump WOD: As many rounds as possible in 20 minutes of: 200m run 12 deadlifts (M-185lbs, W-135lbs)* 12 box jumps 100 feet walking lunge *Do not exceed~65% of your DL 1RMor 75% of your DL 5RM Please note: CFA will be closed this Saturday due to the group hike up […]

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  • 090812 Wednesday “The Hilt”

    090812 Wednesday “The Hilt”

    CrossFit Strength/Skill Work: Squat Clean Technique WOD “The Hilt” 21-15-9 Squat Cleans (Men-135lbs, Women-95lbs) Burpees For time. __________________________________________________________________________________________________________ ICE Strength/Skill Work Push Jerk: Find a 5 rep max. Then 3×3 at 90% WOD: The Hilt *****Please note: CFA will be closed this Saturday due to the group hike up Mt. Pisgah! It’s not too late […]

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  • 090811 Tuesday “The Chief”

    090811 Tuesday “The Chief”

    Strength/Skill Work Push Jerk: 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 “The Chief” 3 rounds of the following: As many rounds as possible in 3 minutes of: 3 power cleans 6 push-ups 9 squats […]

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  • 090810 Monday “Nancy”

    090810 Monday “Nancy”

    CrossFit and ICE Strength/Skill Work Single support deadlifts: Find your 5,3, or 1 rep max that you can complete bilaterally depending on what you last completed. First time?Begin witha 5 rep max. WOD “Nancy” 5 rounds of 400m run 15 overhead squats For time. Please note: There will be a 25 minute cap on this […]

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  • 090808 Saturday “Mashed Tabatas and Gravy”

    090808 Saturday “Mashed Tabatas and Gravy”

    Strength/Skill Work L-sit progression: See how many sets it takes to equal a total of 3 minutes. If you are unable to do at least one 20 second L-sit then do a tuck sit. If the same applies to a tuck sit then do L or tuck hangs from the bar. Rest as needed between […]

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  • 090807 Friday “Grace”

    090807 Friday “Grace”

    CrossFit and ICE Training Strength/Skill Work: Handstands/handstand push-up progressions WOD “Grace” 30 power clean and jerks for time

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