• 140908 Monday

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    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 3-8: Sumo Good Morning, Axle OH Carry, DB Manmaker, C2B Pull-up (Strict Rnd 1). Strength/Skill Development A1. : Back Squat (@20×1; 8, 6, 4, 2, 8 ) A2. : Kipping Pull-ups (AMRAP in 20s x 4) Recommend 3 strict pull-ups & 3 strict […]

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  • 140907 Sunday Recovery

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    Main – CrossFit Recovery 1.2 (3 Rounds for reps) 3 rds: 1 min 10m SB/MB Shuttle carry 30 sec suitcase DL, rt 30 sec suitcase DL, lt 1 min bear crawl 30 sec Rt arm waiter’s squat 30 sec Lft arm waiter’s squat 1 min plank hold 3 min row Z1

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  • 140906 Saturday

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    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-10: Sumo Good Morning, DB Thruster, Toes 2 Bar, Bear Crawl x 100ft. Strength Development Sumo Deadlift (12 Minutes to build to a tough double. ) Partner WOD Metcon (AMRAP – Rounds and Reps) With 1 person working through a full round at […]

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  • 140905 Friday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility & 4-10: OHS, T2B (Strict Rnd 1), DB Burpee DL BSU -alternating legs, KB Good Morning. Strength Development A1.: BTN Push-press ( @ 21X1; 4-8 x 4) A2. : 1-arm Farmer’s Carry ( x 40-80m/arm x 3) WOD Complete 4 sets of A1/2: A1. […]

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  • 140904 Thursday

    #TBT to the Tunnel Rd location before it was a new Whole Foods!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Snatch Press-under, Renegade Row, Battling Ropes (15-20s), 1-arm DB High-pull, Box Jump -step down. Strength Development A1. : Good Mornings (@ 30X1; 5-8 x 4) A2. : 1-arm DB Muscle Snatch ( x 3-5/arm x 4) WOD Metcon (AMRAP – Reps) Complete […]

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  • Whole Life Challenge

    Whole Life Challenge

    The next Whole Life Challenge begins on September 13th! We are team Community Fitness Events. Email Angela ajwyrick2@gmail.com if you have any questions. For more information, visit Whole Life Challenge

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  • 140903 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 9 Minutes with Mobility + 4-8: Back Squat, Ring-Row–>Pull-up, Side Plank (45s/side), KBS. Strength Development A1. : Back Squat (@30X1; 3-5 x 5) A2. : Weighted C2B Pull-up ( @ 21X1; 2-4x 4 (4-8 on Gravitron)) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell […]

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  • 140902 Tuesday

    Congrats to Beth as she celebrates several milestones...her birthday, five years of CFA & 1 year return from rotator cuff surgery.  It's a pleasure to have you in the community Beth!

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-12: Good Morning, C2B Pull-up (Strict Rnd 1), Wall Ball, T-Push-up. Strength/Skill Development Hang Clean + Front Squat Complex (15 MIn to tough Triple) WOD Beth (AMRAP – Rounds and Reps) 10 Minutes AMRAP 30 Double Unders 20 Wall Balls (NTE 14/20/10′) 10 […]

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