• Monday & Wednesday Evening Yoga Cancelled

    mado

    Due to low attendance the Monday & Wednesday evening yoga classes have been cancelled. Yoga will continue on Sundays at 9a.  Look for some weekend yoga workshops on how to improve your mobility in upcoming months! Thank you for your understanding.

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  • 140615 Sunday Recovery

    Happy Father's Day!

    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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  • 140614 Saturday

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    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 3-8: Deadlift, 1-arm OH Carry, T2B, Wall Ball. Strength Development Clean and Jerk (15 minutes to build to a heavy single. ) CrossFit Games Open 13.4 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar […]

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  • 140613 Friday

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    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-10: 1-arm Waiter’s Carry, NGHP, Ring Push-up, Inverse Burpee. Strength Development A1. : DB Box Step-up (x 10-16 alternating x 4) A2. : Kettlebell Swing w/1s OH ( x 8-12 x 4) American KBS with 1 second hold when KB is fully overhead. […]

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  • 140612 Thursday

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    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 5-10: Suitcase Deadlift, 1-arm MB Press, Back Squat, C2B Pull-up. Strength Development A1. : Front Squat (@ 20X1; 4-6 x 4. ) A2. : Kneeling Torso Row (@ 21X0; 5-8 x 3. ) WOD Metcon (AMRAP – Rounds and Reps) AMRAP in 10 […]

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  • 140611 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: Axle Press, Renegade Row, Wall Ball, T2B. Strength Development A1. : Axle Shoulder to Overhead (5, 5, 3, 3, 1. ) Utilize push-press or push-jerk. A2. : Ring Rows (@ 21X1; 4-6 x 4. ) WOD Metcon (AMRAP – Reps) Complete 3 […]

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  • Greenville Games

    Greenville Games

    Local Competition in Greenville SC this July 25-26, Check it Out! Super fun competition that offers 2 person teams (either female/female or male/male) and Individual. Rx and Scaled categories and it very close by. We had a great group from CFA last year that represented in both Indiv and Team competition. Nadia took 2nd overall for […]

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  • 140610 Tuesday

    Best wIshes Tim as he heads to AZ to go back to school  You'll be missed!

    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 4-8: Single arm Farmer’s Carry, H-R Push-up, TnG Deadlift, DB Thruster. Strength/Skill Development A1. : Single leg Romanian Deadlift (@ 20X1; 5-8 x 4) A2. : Front Leaning Rest (Rings) (Accumulate 1 minute x 4. ) WOD Complete a 12 Minute EMOM of […]

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