• 141009 Thursday

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    Main – CrossFit (No Measure) AMRAC in 8 MInutes with Mobility + 5-10: Sumo Good Morning, Axle NGHP, 1-arm DB Thruster. Strength Development A. : Stone/MB to Shoulder + Squat (10 min to a tough double/shoulder ) Pick up ball, squat with it on shoulder then back to ground for each rep. B. : 1-arm […]

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  • Beer City Beatdown This Weekend

    Beer City Beatdown This Weekend

      Come out to support our buds at the Beer City Beatdown this weekend.  Saturday and Sunday Team Competitions will be at Carrier Park. Competing Sunday: CFA                   Shanna Duvall                           Corey Duvall         […]

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  • 141008 Wednesday

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    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. ) […]

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  • Rock Tape Session on Friday

    Rock Tape Session on Friday

      ROCKTAPE 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 […]

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  • 141007 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 10 MInutes with Mobility + 4-8: Hang Squat Clean, Dip, 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 )   […]

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  • 141006 Monday

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    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 […]

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  • 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 […]

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  • 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 […]

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