• 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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  • 140901 Monday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-10: 1-arm OHS, BTNP, Sumo Deadlift, C2B Pull-up. Strength/Skill Development Spend 15 Minutes alternating b/w A1/2: A1. : Power Clean (TnG x 3) A2.: 1-arm DB OH Carry (x 40-80m/arm ) Use Fat Gripz Hotshots 19 (Time) 6 Rounds for time of: 30 […]

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  • 140831 Sunday Recovery

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    Main – CrossFit Recovery FC ATW (No Measure) Complete 3-6 Rounds at 70-80% of: 1 min Ski Erg 1 Min AD 1 Min Row 1 Min Farmer’s Carry EZ 1 min Side Plank (30s/side)

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