• 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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  • 141003 Friday

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    Main – CrossFit (No Measure) AMRAC in 9 MInutes with Mobility + 2-10: Sumo Deadlift, TGU, 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 […]

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  • Baby Shower for The Kellam Family

    Baby Shower for The Kellam Family

        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 […]

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  • 141002 Thursday

    Becca on her way to a snatch PR at last weekend's MD Open!

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 5-8: 1-arm OHS, C2B Pull-up (Strict Rnd 1), RKBS, Mountain Climbers. Strength Development A1. : Front Squat (@20X1; 5-8 x 4 ) A2. : Kneeling Torso Row (@ 31X0; 5-8/arm x 4) WOD Metcon (AMRAP – Rounds and Reps) AMRAP in 14 Minutes […]

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  • 141001 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 6-10: Back Squat, DB Muscle Snatch (Rnd 1)–>DB Snatch, H/R Push-up (Rnd 1)–>Dip, T2B (Strict Rnd 1). Strength Development Take 18 Minutes to alternate b/w A1/2: A1. : 1-arm Farmer’s Carry ( x 30-60m/arm ) A2. : Weighted Dip (@ 30×1; 3-6) A2. […]

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