• 150312 Thursday

    150312 Thursday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: BTN Thruster, C2B Pull-up (Strict Rnd1)–>RR/MU, Squat Clean TnG, RKBS. Strength Development A1. : Thruster (5-5-5-5) A2. : Weighted C2B Pull-up (@ 21X0; 2-3 x 3. ) WOD EMOM x 15 Minutes cycling A-C: Choose 1 of the options for B1-B3. A. […]

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  • 150311 Wednesday

    150311 Wednesday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Romanian Deadlift, Wall Walk, Wall Ball, H/R Push-up, Rebounding x 20s. Strength Development Spend 15 Minutes cycling A1/2: A1. : Deadlift (@ 32X1; 2-4 x 4) A2. : Handstand Push-ups (AMRAP in 20s. (Strict or Kipping) ) A2. : Hand-Release Push-ups (AMRAP […]

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  • 150310 Tuesday

    150310 Tuesday

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-8: Back Squat, H/R Push-up (Rnd 1)–>Dip, KBS, KB Box Step-up. Strength/Skill Development Take 15 Minutes to work through A1/2: A1. : Power Clean (TnG x 2-3) A2. : Weighted Dip (@ 20X1; 3-5) A2. : Ring Dips (AMRAP in 20s) WOD […]

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  • 150309 Monday

    150309 Monday

    Main – CrossFit (No Measure) AMRAC in 7 minutes with Mobility + 4-8: Thruster, Toes 2 Bar, Slammer, Box Jump-Step Down. Strength/Skill Development A1. : Front Squat (@ 30×1; 6, 4, 2, 6, 4, 2) A2. : 1-arm DB Bent Over Row (@ 21X1; 3-4/arm x 5) Partner WOD Metcon (AMRAP – Rounds and Reps) […]

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  • CFA Presents ForEverFit Classes!!

    CFA Presents ForEverFit Classes!!

    Lead by Dawn each Tuesday and Thursday at 9:30am beginning THIS Tuesday, March 10th.  This class is designed for folks over 50 years of age who want to get strong in a group of like-minded people.  To allow for program design, class is limited to 8 people/session so registration is required. Non-CFA/SAC members are required to […]

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  • 150307 Saturday “Open 15.2″

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + & 2-8 of: 1-arm OH Carry, Snatch Press-under, Bent Over DB Row. Ring-row–>C2B Pull-up (keep pull-up reps VERY low in this piece-Strict Rnd 1). Strength/Skill Development Overhead Squat (3-3-3 @ 80% effort. Rest 2 minutes. ) WOD CrossFit Games Open 14.2 and […]

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  • 150306 Friday

    150306 Friday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 3-8: Bear Complex, Bent over DB Row, 1-arm KB Farmer’s Carry. Strength/Skill Development A. : Hang Snatch (x 2 EMOM x 8 @ 60-70% wave loading) B. : Axle Front Rack Reverse Lunge ( x 16-20 alternating x 2. Rest 2 MInutes) WOD […]

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  • 150305 Thursday

    150305 Thursday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Axle Front Squat, DB Single leg Deadlift, H/R Push-up, RKBS. Strength Development Hang Clean + Front Squat Complex (Build to a tough single in 15 Minutes ) WOD Metcon (Time) 20-16-12-8 RKBS (Moderately tough NTE 32/24kg) H/R Push-ups Row for Cals

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