• 150223 Monday

    150223 Monday

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-8: BTN Thruster, F/R KB Hold 20s, Tire Flip, Stone 2 Shoulder. Strength/Skill Development Spend 15 minutes cycling b/w A1/2: A1. : Russian Kettlebell Swing (x 15-20) A2.: 1-arm DB Press (x 5-10/arm) A2. : Handstand Push-ups (AMRAP in 30s) Post best set […]

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  • 150222 Sunday Recovery

    150222 Sunday Recovery

    Main – CrossFit Recovery 3.2 (No Measure) Complete 3-5 Sets @ 70-80%: 60s AirDyne 60s Bear Crawl 60s Walking Lunge -slow to steady pace 60s Side Plank (30s/arm-forearm support) 60s 1-arm OH Carry (30s/arm) -Moderate 60s Row

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  • 150221 Saturday

    150221 Saturday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Snatch Press-under, TnG Deadlift, C2B Pull-up (strict Rnd 1), Rebounding–>Double unders 15-20s. Strength Development : Overhead Squat (@ 30X1; 5-3-1-5-3-1. Rest 2 Minutes. ) WOD The Twilight (AMRAP – Reps) AMRAP in 6 Minutes 10 Deadlifts (@~40% max NTE 85/135lbs) 30 Double […]

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  • Skills and Drills Clinic

    Skills and Drills Clinic

    Join us this Saturday, February 21st from 7:30am until 8:30am for a Skills and Drills clinic. This months clinic will be on effective rowing technique and kipping for pull ups and toes to bar. Clinic is FREE to CFA and SAC members and only a $10 drop in for non-members

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  • 150220 Friday

    150220 Friday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 3-8: Axle Overhead Squat, Power Clean -TnG Practice-Light!, Burpee to 6″ Reach, Box Jump (step down Rnd 1). Strength/Skill Development Take 20 Minutes to cycle through A1/2 NTE 4 Rounds. A1. : Single Leg Deadlift (@ 30X1; 3-6/leg. Rest 30s b/w legs & […]

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  • 150219 Thursday

    150219 Thursday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-10: Bent-over Supinated Barbell Row, Snatch Press-under, Sumo Good Morning, DB Manmaker. Strength Development Spend 20 Minutes alternating A1/2: A1.: Front Squat (@ 20X1; 5-8) A2. : Weighted C2B Pull-up (@21X0; 5-8) Partner WOD Metcon (AMRAP – Reps) AMRAP DB ManMakers in 10 […]

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  • 150218 Wednesday

    150218 Wednesday

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 5-10: Back Squat, Wall Ball, Toes 2 Bar, MB Get-up. Strength/Skill Development Take 15 Minutes to work through A1/2: A1. : 1-arm DB Snatch (x 10-alternating arms) A2. : Weighted Dip (@ 20X1; 6-10) A2.: Weighted Ring Dip (@ 20X1; 6-10) WOD […]

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  • 150217 Tuesday

    150217 Tuesday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Romanian Deadlift, Wall Walk/Axle Press, KBS, H/R Push-up. Strength Development Spend 15 Minutes cycling A1/2: A1. : Romanian Deadlift (@ 30×1; 2-4 Rest 30s) A2. : Handstand Push-ups (Strict AMRAP -1) A2. : Axle Shoulder Press (@ 30X2; 4-8 ) WOD Metcon […]

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