CrossFit is…

A complete fitness program unlike any other. Guided coaching, a community atmosphere, and constantly varied workouts excel at meeting any fitness goal.





Operation Phoenix Widget

THROWDOWN SERIES

090813 Thursday “Zombie”

Strength/Skill Work: Max Height Box Jump

WOD:

As many rounds as possible in 20 minutes of:

200m run

12 deadlifts (M-185lbs, W-135lbs)*

12 box jumps

100 feet walking lunge

*Do not exceed ~65% of your DL 1RM  or 75% of your DL 5RM

Please note: CFA will be closed this Saturday due to the group hike up Mt. Pisgah!  It’s not too late to join us [...]

090715 Wednesday “The Click”

 

Katie soaring over plates

 CrossFit 

Strength/Skill Work Max Height Box Jump

 

WOD

200m Run
9 Power Snatch (M-115lbs, W-95lbs)
21 Knees to Elbows
400m Run
15 Power Snatch
15 Knees to Elbows
800m Run
21 Power Snatch
9 Knees to Elbows

For time

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ICE Training

Strength/Skill Work Max Height Box Jump, Power Snatch+Snatch Balance @ 70% of Snatch,  3 sets

WOD

Same [...]