• 100602 Wednesday “The Click”

    100602 Wednesday “The Click”

    WOD 200m run 9 power snatches (70% of max not to exceed 95/65lbs) 21 knees to elbows 400m run 15 power snatches 15 knees to elbows 800m run 21 power snatches 9 knees to elbows For time. There will be a 20 minute cap on this work-out. Scale accordingly (ie. Run can be modified to […]

  • 100601 Tuesday “Slam Dunk”

    100601 Tuesday “Slam Dunk”

    Strength/Skill Work: Front squat WOD 30 seconds on, 30 seconds off rotating through each of the following stations: Wall Ball (Men-10′ target, Ladies-8′ target) Pull-ups Box Jumps (20″) Complete 4 total rounds. Please note there is not a specific rest station being that you have 30 seconds of rest between each station. Post total reps […]

  • 100531 Monday “The Summit”

    100531 Monday “The Summit”

    Please remember that CFA is closed today for Memorial Day! DIY WOD 5 rounds of 200 meter run followed by max rep burpees, in 2 minutes. 2 minutes rest between rounds. Post total burpees to comments. You have two minutes total to complete the run and burpees. For example, if it takes you 45 seconds […]

  • 100529 Saturday “Addam’s Family”

    100529 Saturday “Addam’s Family”

    Karl you make CFA very proud! Strength/Skill Work: Clean Pulls 3-3-3-3-3 WOD Complete 4 Rounds of the following: In 1 minutes complete 8 Ring dips Immediately followed by max rep dumbbell power snatches on the right arm 1 minute rest In 1 minute complete 8 Ring dips Immediately followed by max rep dumbbell power snatches […]

  • 100528 Friday “Cloudy Daze”

    100528 Friday “Cloudy Daze”

    Strength/Skill Work Tuck Hangs:Knees must stay at or above hip height. Think about squat mechanics, it must look like a full depth squat. A new clock will start every 3 minutes. Rest depends on how long each hold is. Longer hold=less rest however shorter hold =lower score. Complete 3 total sets. WOD Complete 4 rounds […]

  • 100527 Thursday “In Honor of SSG Hansen”

    100527 Thursday “In Honor of SSG Hansen”

    Strength/Skill Work Handstand push-ups: five sets of max reps WOD Complete three 4 minute rounds of the following: 1 minute of max rep burpess Immediately followed by: 30 kettlebell swings (1.5/1 pood) 30 sit-ups Rest for the remaining amount of time left in the four minutes. Begin the minute of max rep burpees at the […]

  • 100526 Wednesday “Normandy D-Day”

    100526 Wednesday “Normandy D-Day”

    Strength/Skill Work: Overhead squat WOD 12 minute AMRAP of: 20 double unders 10 box jumps (24″) 10 sandbag lunges (50/25lbs) Option of Handstand push-up buy-in (M-20,W-10) This is a slight variation to the second individual work-out for this weekend’s Southeast Regionals. Class Cancellations Due to this weekend” regional competition in Jacksonville, FL the following classes […]

  • 100525 Tuesday “Chieftain”

    100525 Tuesday “Chieftain”

    Strength/Skill Work: Deadlift WOD AMRAP in 3 minutes of: 10 Ring Push-ups 8 Hang Power Cleans 6 Push-press 1 minutes rest b/w rounds Complete 3 total rounds. Pick up where you left off at the end of each round. Use 70% of your push-press 5RM not to exceed 135/95lbs.Post total rounds plus additional reps. Class […]