• 141011 Saturday


    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 5-10: 1-arm OHS, Toes 2 Bar, T-Push-up, Wall Ball. Strength/Skill Development A1. : Power Clean (Build to a tough triple in 12 MInutes) B.: Front Squat (AMRAP Set with best PCx3. Rest 3 min x 2) WOD Rest 1 Minute b/w each of […]

  • 141010 Friday

    The Koon Family thrustering together!

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-8: Sumo Good Morning, 1-arm Waiter’s Squat, RKBS, Ring Support–>Dip, Tire Drag. Strength/Skill Development 18 Minutes to cycle through A1-3: A1. : Suitcase Deadlift ( @ 3011; 8-12 per arm. ) A2. : BTN Press (@3011; 4-6 Moderate ) A3. : Ring Rows […]

  • CFA Kids

    CFA Kids

    IT’S NOT TOO LATE TO SIGN UP! Welcome to CFA Kids!  We are so thrilled to offer this program once again and can’t wait to get to know your kids and watch them flourish!  Below you will find some information regarding scheduling and payment.  Thanks so much and we look forward to an awesome semester!  Please click here to read more […]

  • 141009 Thursday


    Main – CrossFit (No Measure) AMRAC in 8 MInutes with Mobility + 5-10: Sumo Good Morning, Axle NGHP, 1-arm DB Thruster. Strength Development A. : Stone/MB to Shoulder + Squat (10 min to a tough double/shoulder ) Pick up ball, squat with it on shoulder then back to ground for each rep. B. : 1-arm […]

  • Beer City Beatdown This Weekend

    Beer City Beatdown This Weekend

      Come out to support our buds at the Beer City Beatdown this weekend.  Saturday and Sunday Team Competitions will be at Carrier Park. Competing Sunday: CFA                   Shanna Duvall                           Corey Duvall         […]

  • 141008 Wednesday

    photo (88)

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-10: Bent Over DB Row, BTN Thruster, Strict C2B, Burpee Box Jump -Step down. Strength/Skill Development Spend 15 MInutes working between A1/2: A1. : Thruster (x 3-5 ) A2. : Weighted C2B Pull-up ( @ 31X1; 3-5 ) A2.: Muscle-ups (AMRAP Unbroken. ) […]

  • Rock Tape Session on Friday

    Rock Tape Session on Friday

      ROCKTAPE representative Richard Lascell and CFBF Coach Michael Ray will be at CFA this Friday morning (October 10th) from 6am – 9am offering free taping. They will also have plenty of tape to purchase at extremely low prices to help you perform at your best, longer. Come out and see what RockTape can do for you before the […]

  • 141007 Tuesday

    Screen Shot 2014-05-07 at 1.40.56 PM

    Main – CrossFit (No Measure) AMRAC in 10 MInutes with Mobility + 4-8: Hang Squat Clean, Dip, Table Top: accumulate 30s, Ring-row with Pause against the chest. Strength/Skill Development Spend 20 Minutes cycling through A1-3: A1. : Waiter’s Carry ( x 50-100m/arm ) A2. : Back Rack Walking Lunge (x 12-16 steps alternating )   […]