• Register for the Iron Clash

    Register for the Iron Clash

    Registration is Open for The Iron Clash 2014, on October 11 & 12. It will be hosted at Freedom Courts Sportsplex in Fayetteville, NC this year. The venue is HUGE, and the possibilities are endless. There are several new sponsors on board so prizes are bigger & better than last year. As always, all workouts are […]

    Read More...
  • 140808 Friday

    Kim & her new baby Piper!

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-10: Sumo Deadlift, 1-arm DB Waiter’s Squat, C2B Pull-up (Strict Rnd 1)/Ring-Rows, MB Get-up. Strength Development A1. : Back Squat (@ 30×2; 3-5 x 5 ) A2. : 1-arm DB High-Pull ( @ 21X0; 4-8 x 4) WOD Metcon (AMRAP – Rounds and […]

    Read More...
  • 140807 Thursday

    #TBT Robert, Rustan & Tom knocking out KBS in Coxe Ave location!

    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 4-10: Back Squat, Axle OH Carry , DB Single Leg Deadlift, Inverse Burpee, C2B Pull-up (Strict Rnd 1). Strength Development Spend 15 Minutes working through A1-3: A1. : Suitcase Deadlift ( @2111; x 6-10/arm) A2. : Weighted C2B Pull-up (@ 21X1; 2-4 ) […]

    Read More...
  • 140806 Wednesday

    CFA_BCBD-138

    Main – CrossFit (No Measure) AMRAC in 10 Minutes Mobility + 6-12: OHS, 1-arm DB High-pull, Dip, KBS. Strength Development Take 15 Minutes to work through A1/2: A1. : DB Snatch + 1-arm OHS Complex ( DB Snatch x 3 + 1-arm OHS x 6 ) A2. : Axle F/R Box Step-up ( x 8-16 […]

    Read More...
  • 140805 Tuesday

    Congrats to Vanessa & Joe on their marriage this weekend!

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 5-12: Back Squat, T2B (Strict Rnd 1), Dip, Single-leg Deadlift -with DBs. Strength Development Spend 20 Minutes working through A1-3: A1. : Waiter’s Carry ( x 100m/arm (Use Fat Gripz)) A2. : Weighted Dip ( @ 20X1; 3-6 ) Add/subtract load to BW […]

    Read More...
  • 140804 Monday

    slide

    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 4-8: Good Morning, 1-arm DB Thruster, T2B (Strict Rnd 1), Clean & Jerk (Strict Press Rnd 1), Box Jump (Step-down Rnd 1). Strength Development A1. : BTN Push-press ( @ 21X1; 6-10 x 3) A2. : Kneeling Torso Row (@ 21X1; 6-10 x […]

    Read More...
  • 140803 Sunday

    10339437_738604436182681_8273178202300353907_o

    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

    Read More...
  • 140802 Saturday

    CFA Weightlifters, get your shirts! 
$25 to Becca Lee
Men's T-shirts
Wmn's Tanks
Thanks to Jacob and Daniel Ballard! They look awesome!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility +5-12: OHS, Bent over DB Row, Dip, KB Windmill. Strength Development Thruster (4-3-2-4-3-2. Rest 2 Minutes. ) WOD Metcon (AMRAP – Rounds and Reps) AMRAP in 10 Minutes: 250m Row 7 Thrusters (@ 70-80% today’s best double NTE 135/95lbs) Every 10m row counts as […]

    Read More...