CFA will run another obstacle course before the end of the year!

Strength/Skill Work: Push-press

WOD

21 front squats

21 pull-ups

15 push-press

15 pull-ups

9 thrusters

9 pull-ups

For time. 

Use the same bar for the entire work-out.  Use 75% of your max push-press or thruster weight not to exceed 135/95lbs.  This work-out should completed with a load 20-30% heavier than at which you would [...]]]>

CFA will run another obstacle course before the end of the year!

Strength/Skill Work: Push-press

WOD

21 front squats

21 pull-ups

15 push-press

15 pull-ups

9 thrusters

9 pull-ups

For time. 

Use the same bar for the entire work-out.  Use 75% of your max push-press or thruster weight not to exceed 135/95lbs.  This work-out should completed with a load 20-30% heavier than at which you would perform the benchmark WOD Fran.

Holiday Hours:

We will be open on 12/24 until 1:00pm. (Noon class that day!) Closed 12/25. Open 12/26 and resume normal schedule.

New Years’ Eve will be similar as far as open until 1:00pm. New Year’s Day we will open for a WOD with a Paleo Potluck Brunch Kick-off to follow. Details to come.