Category Archives: WOD

The Workout of the Day

141008 Wednesday

photo (88)

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-10:

Bent Over DB Row,

BTN Thruster,

Strict C2B,

Burpee Box Jump -Step down.

Strength/Skill Development

Spend 15 MInutes working between A1/2:

A1. : Thruster (x 3-5 )

A2. : Weighted C2B Pull-up ( @ 31X1; 3-5 )

A2.: Muscle-ups (AMRAP Unbroken. )


Brass Monkey (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

300m Row

15 Burpee Box Jump -Step down (NTE 24/20″)
Every 10m on the rower counts towards 1 rep of any uncompleted rounds.

Rock Tape Session on Friday


rocktape-1ROCKTAPE representative Richard Lascell and CFBF Coach Michael Ray will be at CFA this Friday morning (October 10th) from 6am – 9am offering free taping. They will also have plenty of tape to purchase at extremely low prices to help you perform at your best, longer.

Come out and see what RockTape can do for you before the competition!

Here is a brief video explaining RockTape 

141007 Tuesday

Screen Shot 2014-05-07 at 1.40.56 PM

Main – CrossFit

(No Measure)

AMRAC in 10 MInutes with

Mobility + 4-8:

Hang Squat Clean,


Table Top: accumulate 30s,

Ring-row with Pause against the chest.

Strength/Skill Development

Spend 20 Minutes cycling through A1-3:

A1. : Waiter’s Carry ( x 50-100m/arm )

A2. : Back Rack Walking Lunge (x 12-16 steps alternating )


A3. : Metcon (AMRAP – Reps)

Double unders/Rebounding Practice 20 seconds


Grit (AMRAP – Rounds and Reps)

AMRAP in 8 minutes of:

5 Hang Squat Clean (Use ~60-70% of a multi-rep NTE 135/95lbs)

25 Double Unders

141006 Monday


Main – CrossFit

(No Measure)

AMRAC in 12 MInutes with

Mobility + 5-10:

Clean & Strict Press (Rnd 1) —>Clean & Shoulder 2 Overhead – TnG practice,

1-arm DB High-pull,

Wall Ball,

T2B (Strict Rnd 1).

Strength Development

A1.: Sumo Deadlift ( @ 30X0; x 4-8 x 4)

A2. : 1-arm DB Push-Press (x 4-8/arm )

A2.: Handstand Push-ups (x AMRAP in 20s)


Complete 3 Rounds of A1-3:

A1. : Metcon (AMRAP – Reps)

AMRAP Clean & Jerk in 30s – (light NTE 95/65lbs)

30s Rest

A2. : Metcon (AMRAP – Reps)

AMRAP Wall Balls in 30s (20/14#/10′)

30s Rest

A3. : Metcon (Calories)

AMRAP Cals on the Rower in 30s

90s Rest

141005 Sunday

Ginna the new bride.  Congrats girl! You look beautiful!

Main – CrossFit

Recovery 1.1 (No Measure)

Complete 2-3 sets of:

30s 1-arm Farmer carry, Rt

30s Rest

30s MB Ground 2 OH

30s Rest

30s 1-arm Farmer carry, Lt

30s Rest

30s Agility ladder

30s Rest

30s 1-arm Farmer carry, Rt

30s Rest

30s Battling Ropes

30s Rest

30s 1-arm Farmer carry, Lt

30s Rest

60s FLR (on rings as able)

2 min Rest

141004 Saturday “Wedding WOD Day!”

All the best to Ginna & Mark on their wedding day!

Main – CrossFit

(No Measure)

AMRAC in 8 MIntues with
Mobilty + 3-8:
Back Squat,
Renegade Row BSU,
Inv Burpee,
Bear Crawl (25-50ft).

Strength Development

A1.: Back Squat ( @ 30X1; 4-8 x 4 )

A2.: 1-arm DB High-Pull (@ 31X0; 4-8/arm x 3)

Partner WOD

By Your Side (AMRAP – Reps)

Complete 4 Rounds of 400m Run per person. P2 completes max reps/distance of noted exercise to coincide with each of the respected rounds while P1 is running. Switch stations until each has run 4x400m.

Rnd 1 AMRAP Renegade Row BSU

Rnd 2 AMRAP Inverse Burpees

Rnd 3 AMRAP Burpees

Rnd 4 AMRAP Bear Crawl for distance (10m = 1 rep)


141003 Friday


Main – CrossFit

(No Measure)

AMRAC in 9 MInutes with
Mobility + 2-10:
Sumo Deadlift,
C2B Pull-up (Strict Rnd 1),
Rebounding x 20s.

Strength Development

Spend 20 MInutes working through A1-3:

A1. : Good Mornings ( @ 30X1; 6-10)

A2. : 1-arm OH Walking Lunge ( x 20 alternating )

Switch arms @ halfway point of designated rep scheme.

A3. : Unilateral Ring-Row (@31X1; 4-6/arm)

Ring-row with 1-arm. Focus on keeping torso square.
Note distance in inches from bottom of ring to top of shoulder for best set of 6. Report number of inches as reps.


Double Up (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

4 Turkish Get-ups alternating sides. (Moderately Tough NTE 28/20kg)

24 Double Unders (All UB DUs = Rx+)

Baby Shower for The Kellam Family

Zi giggling



We are excited to announce a celebration of Seth and Jana Kellam welcoming a new addition to their family! Zi, Jana and Seth’s son, will be coming from China sometime in November….and we can’t wait!


The baby shower will be at CFA on Sunday, October 26th at 3:00PM!


Ladies and gentlemen, please join us for food, drinks, and fun- potluck style! Bring refreshments to share. Adult beverages will be provided. Thank you and we look forward to seeing you there!

For those interested in participating, Seth and Jana are registered on Amazon – here’s the link:

Jana and Seth-2