• 150315 Sunday Recovery

    150315 Sunday Recovery

    Main – CrossFit Recovery 2.0 (No Measure) Complete 2-4 Rounds at conversational pace: 1 minute Airdyne 1 minute Ski Erg 1 minute Row 1 minute Bear Crawl 1 minute Walking Lunge 3 Minutes Mobility

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  • 150314 Saturday Open 15.3

    150314 Saturday Open 15.3

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Turkish Get-up, Bent over barbell Row, Wall Ball, Rebounding x 15s. Strength/Skill Development Spend 15 minutes alternating b/w A1/2 NTE 4 Rounds. A1. : Hang Power Clean (x 2-3 ) (Build to 80% effort if doing 15.3 Rx) A2. : Weighted Pull-ups […]

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  • 150313 Friday

    150313 Friday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Paused Back Squat, DB Single Leg Deadlift, MB Get-up, Toes 2 Bar. Strength/Skill Development 15 Minutes to alternate b/w A1/2: A1. : Kettlebell Swing w/1s OH (x 8-12) American KBS with 1 second hold when KB is fully overhead. A2. : 1-arm […]

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  • 150312 Thursday

    150312 Thursday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: BTN Thruster, C2B Pull-up (Strict Rnd1)–>RR/MU, Squat Clean TnG, RKBS. Strength Development A1. : Thruster (5-5-5-5) A2. : Weighted C2B Pull-up (@ 21X0; 2-3 x 3. ) WOD EMOM x 15 Minutes cycling A-C: Choose 1 of the options for B1-B3. A. […]

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  • 150311 Wednesday

    150311 Wednesday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Romanian Deadlift, Wall Walk, Wall Ball, H/R Push-up, Rebounding x 20s. Strength Development Spend 15 Minutes cycling A1/2: A1. : Deadlift (@ 32X1; 2-4 x 4) A2. : Handstand Push-ups (AMRAP in 20s. (Strict or Kipping) ) A2. : Hand-Release Push-ups (AMRAP […]

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  • 150310 Tuesday

    150310 Tuesday

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-8: Back Squat, H/R Push-up (Rnd 1)–>Dip, KBS, KB Box Step-up. Strength/Skill Development Take 15 Minutes to work through A1/2: A1. : Power Clean (TnG x 2-3) A2. : Weighted Dip (@ 20X1; 3-5) A2. : Ring Dips (AMRAP in 20s) WOD […]

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  • 150309 Monday

    150309 Monday

    Main – CrossFit (No Measure) AMRAC in 7 minutes with Mobility + 4-8: Thruster, Toes 2 Bar, Slammer, Box Jump-Step Down. Strength/Skill Development A1. : Front Squat (@ 30×1; 6, 4, 2, 6, 4, 2) A2. : 1-arm DB Bent Over Row (@ 21X1; 3-4/arm x 5) Partner WOD Metcon (AMRAP – Rounds and Reps) […]

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  • CFA Presents ForEverFit Classes!!

    CFA Presents ForEverFit Classes!!

    Lead by Dawn each Tuesday and Thursday at 9:30am beginning THIS Tuesday, March 10th.  This class is designed for folks over 50 years of age who want to get strong in a group of like-minded people.  To allow for program design, class is limited to 8 people/session so registration is required. Non-CFA/SAC members are required to […]

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