• 140629 Sunday

    140629 Sunday

    Main – CrossFit Recovery 1.3 (No Measure) Complete 2-3 sets of: 30s 1-arm Farmer carry, Rt 30s Rest 30s MB Get-up on Rt 30s Rest 30s 1-arm Farmer carry, Lt 30s Rest 30s MB Get-up on Lft 30s Rest 30s Rt Side Plank 30s Rest 30s Battling Ropes 30s Rest 30s Lft side Plank 90s […]

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  • 140628 Saturday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-10: 1-leg Romanian DL, Ring Push-ups, T2B, DB Walking Lunge. Strength/Skill Development A1. : Deadlift (TnG x 5-8 x 4 sets. Rest 10s) A2. : Metcon (Time) Lateral Burpees over the Bar x 10 AFAP. Rest 2:30 x 4.Post time for fastest set. […]

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  • 140627 Friday

    Elbows up!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-10: Squat Clean, 1-arm DB Press, Pull-up (Strict Rnd 1), Rebounding/DUs 30 seconds. Strength Development A1. : Shoulder to Overhead ( 6, 4, 2, 6) Utilize push-press, push-jerk or split jerk. A2. : Ring Rows ( @ 21X1; 5-8 x 3. ) Partner […]

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  • 140626 Thursday

    CF Kids is back in session at CFA on Monday & Thursday afternoons.  Email JoinCFA@Gmail.com for more info!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 5-10: Sumo Deadlift, T-Push-up, KBS, C2B Pull-up (Strict Round 1) Goblet Squat. Strength Development A1. : Back Squat (7, 5, 3, 7, 5, 3.) A2. : Weighted Pull-ups (@21X0; 3-6 x 3) WOD Metcon (AMRAP – Rounds and Reps) Complete 3 sets: AMRAP […]

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  • 140625 Wednesday

    The Koon Family thrustering together!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12: Back Squat, Turkish Get-up, C2B Pull-up, Box Jump (Step-down). Strength/Skill Development A. : Continental Clean (Spend 10 minutes building to a triple. ) B. : DB Walking Lunge (x 16-20 steps x 3. Rest 90s. ) Hold DBs in both hands with […]

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  • 140624 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: 1-arm DB OHS, Stone 2 Shoulder, BTNP, T2B. Strength/Skill Development Clean Complex #4 (Spending 15 minutes building up in weight as able.) 3 TnG Power clean +2 Front Squats + 1 Sh 2 OH. WOD Spend 16 minutes working through the following […]

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  • 140623 Monday

    Please remember to take your belongings & put your equipment away after use.

    Main – CrossFit (No Measure) AMRAC in 8 Minute with Mobility + 4-10: OHS, 1-arm DB Muscle Snatch, 1-arm DB Thruster, Ring-row. Strength/Skill Development Complete 3 Rounds of A1/2: A1. : 1-arm DB Muscle Snatch (Alternating arms for 60s. Rest 2 minutes ) (Inc load as you’re able to complete 16+ reps) A2. : Wall […]

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  • 140622 Sunday Recovery

    The mountains are in bloom.

    Main – CrossFit Recovery 2.2 (AMRAP – Rounds and Reps) AMRAP in 20 Minutes @ 85% -Sustainable Effort 10 Axle Front Squat @ 40-50% max NTE 115/70lbs 20 Cals Airdyne 400m Sandbag Carry light NTE 50/25lbs 10 Cals Ski Erg

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