• 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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  • 140609 Monday

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    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 5-10: 1-arm DB OHS, Ring-row, BTNP, 1-arm DB SDHP–>DB Snatch. Strength/Skill Development Spend 15 minutes working through A1-A3: A1. : Overhead Squat ( x 5-8) A2. : Strict Pull-ups (AMRAP – 1 ) Combine reps for all sets for score.Report best set of […]

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