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

091222 Tuesday “Franzilla”

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 [...]

091103 Tuesday “A Moment in Time”

Strength/Skill Work: Push Press

WOD
In 3 minutes complete the following:
400m run
Immediately followed by max rep clean and jerks
1 minute rest.
Repeat for 5 total rounds.

For the clean and jerk use 70% of today’s push press weight not to exceed 135lbs/95lbs.

Compare [...]

091021 Wednesday “Jeremy”

Strength/Skill Work: Push press

WOD

21-15-9

Overhead squats

Burpees

For time. 

Use 50-60% of your max OHS weight not to exceed 95/65lbs. 

***CFA will be closed for the 5:30pm and 6:30pm sessions this Friday, October 23rd as well as all sessions on Saturday October 24th.  Not to worry supplemental work-outs for at home fun will [...]

090922 Tuesday “Lordy, lordy…”

Happy Birthday Robert!

Strength/Skill Work:  Push-press
WOD
 
40 double unders (120 singles jumps)
40 push-ups
40 box jumps
40 push press  (50-60% of today’s max)
40 power cleans (same as [...]

090828 Friday “Our Lady Micah”

Strength/Skill Work  Push Press: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max.

WOD

Max rep thrusters for 90 seconds

60 seconds rest

Max rep pull-ups for 90 seconds

60 seconds rest

Max rep thrusters for 60 seconds

60 seconds rest

Max rep pull-ups for 60 [...]

090707 Tuesday “Double-up”

Strength/Skill Work  Single support deadlift: find a bilateral 5 rep max

 WOD

“Double-up”

20-15-10-5
Push-press (M-95lbs, W-65lbs)
Box jumps (M-24″, W-20″)

 

5-10-15-20
PVC Overhead squats
Candlestick to tuck jump

For time.

This WOD was first completed on 090528.  If you did the workout that day check your notebook and use the same load for push press [...]

090618 Thursday “In The Fight”

Congrats to David Hughes for achieving his 100lb bilateral barbell TGU!

WOD:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  Complete 3 total rounds.

1. Tire flip

2. Dumbbell Power Clean (M-35lbs, W-25lbs)

3. Burpee Box Hurdle (M-20″, W-18″)

4. Push Press [...]