• 150328 Saturday Open 15.5

    150328 Saturday Open 15.5

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: BTN Thruster, Bent over DB Row, RKBS, 1-arm OH Carry. Strength/Skill Development Spend 20 Minutes cycling A1/2: A1. : Thruster (2-3 x 4) A2. : Metcon (No Measure) 15.5 Prep Work: Row tough (but not all out) efforts for the following time […]

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  • 150327 Friday

    150327 Friday

    Main – CrossFit (No Measure) AMRAC in 7 Minutes with Mobility + 5-8: Hang Muscle Snatch, 1-arm OHS, Dip, Slammer. Strength/Skill Development A. : Hang Snatch (8 MIn EMOM x 2 Reps) TnG as able- Wave load over sets- technique priority over load. B. : Kettlebell Swing w/1s OH (5 Min EMOM x 8 Reps) […]

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  • 150326 Thursday

    150326 Thursday

    Announcements Join us this Saturday, March 28th 2015 from 07:30 until 08:30 for CFA’s second Skills and Drills Clinic. Our subjects will be skills related to Muscle Ups and Double Unders. See you there. Clinics are FREE to all CFA and SAC members! Please join us this Friday ( 3/27) night for the graduation of […]

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  • 150325 Wednesday

    150325 Wednesday

    Main – CrossFit March On-Ramp graduates this Friday, March 27th with their final WOD at 6:30pm. All CFA members are invited to join in celebrating their graduation! There will be light snacks and beverages. Kids are welcome too! (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Axle Thruster, C2B Pull-up (Strict Rnd 1)–>BMU […]

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  • 150324 Tuesday

    150324 Tuesday

    Main – CrossFit Warm-up (No Measure) AMRAC in 8 minutes with Mobility + 2-8: Axle Front Squat, Dip, ManMaker, Rowling. Strength/Skill Development Spend 15-20 minutes alternating A1/2 NTE 4 Rounds. A1. : Romanian Deadlift (@ 30X1; 5-8 ) A2. : 1-arm DB Press (@20×1; 5-8/arm ) Compare to last week’s 1-arm DB HP reps/load- ideally […]

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  • 150323 Monday

    150323 Monday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Snatch Press Under, C2B Pull-up (Strict Rnd 1), KBS, Burpee Box Jump/Step-Over. Strength Development Take 18 Minutes to alternate b/w A1/2 NTE 4 Rounds. A1. : Paused Overhead Squat (@31X1; 2-4) A2.: Kneeling Torso Row (@ 31X1; 4-6/arm ) WOD : Metcon […]

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  • 150322 Sunday Recovery

    150322 Sunday Recovery

    Main – CrossFit Recovery 1.2 (3 Rounds for reps) 3 rds: 1 min 10m SB/MB Shuttle carry 30 sec suitcase DL, rt 30 sec suitcase DL, lt 1 min bear crawl 30 sec Rt arm waiter’s squat 30 sec Lft arm waiter’s squat 1 min plank hold 3 min row Z1

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  • 150321 Saturday Open 15.4

    150321 Saturday Open 15.4

    Main – CrossFit (No Measure) AMRAC in 6 Minutes with Mobility + 3-6: Axle Front Squat, 1-arm DB Press, C2B Pull-up (Strict Rnd 1). Strength/Skill Development Spend 15 Minutes cycling A1/2 NTE 3 Rounds. A1. : Axle Front Squat (@ 30×1; 3-4 x 3) A2. : Shoulder to Overhead (x 2-3 x 3 ) Utilize […]

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