• 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 […]

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  • 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 […]

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  • 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 […]

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  • 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

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  • 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 […]

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  • 140801 Friday

    Cherie getting inverted!

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-10: Axle OH Carry, DB Walking Lunge, C2B Pull-up (Strict Rnd 1), Goblet Squat, Box Jump (Step down Rnd 1). Strength Development Power Clean (12 minutes to build to a triple (TnG as able)) WOD Jumping Chief (AMRAP – Rounds and Reps) Complete […]

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  • 140731 Thursday

    Congrats to Anthony for taking 1st in the Rx Division of the Greenville Games this past weekend!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 6-10: Sumo Deadlift High-pull, T-Push-up, 1-arm DB Waiter’s Squat, Ring-row with pause against chest. Strength Development A1. : Back Squat (@ 20X1; 10, 8, 6, 4, 2. ) A2. : 1-arm DB High-Pull (@ 21X0; 4-6 x 4. ) WOD What Now (4 […]

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  • 140730 Wednesday

    Airplanes & handstands- two of Thomson's favorite things!  :)

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12: 1-arm OHS, Good Morning, Plank Burpee Lateral Box Step Over, Slammer. Strength Development Spend 18 minutes circulating through A1-3: A1. : Axle Front-Rack Walking Lunge (x 10-16 Steps Alternating ) A2. : Kettlebell Swing w/1s OH (x 10-16 ) American KBS with […]

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