5 rounds for time: Gym Obstacle Course ( lets have some fun)
Start off with a Front Roll,
Walking Lunge to box jumps x 10 (30''/24"),
Skip to Burpee Station x 10,
Backwards Lunge to Knees to elbow station x 10,
Broad Jump to start line. Read more »
Overhead Squat (% of 1 rep max)
1x10 @ 60%
1x8 @ 65%
1x6 @70%
1x6 @ 75%
1x6 @ 80%
Front Squat
1 x 5 @ 60%
1 x 5 @ 70%,
2 x 5 @ 75%
Father and son, Michael & Briggs
Jason and Lance have returned from the CrossFit Kids certification at CrossFit Champions!! Do you want
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 x Muscle-ups
4 x Handstand Push-ups
8 x Kettlebell swings (32/24 kg)
Every CFA athlete that ran the Spirits 5k set a PR!!! That's over 15 PRs!
Geaux Endurance has arrived! Geaux Endurance is an official CrossFit Enurance Team developed by CFA. We are the Read more »
5 x hang cleans
50 x sit ups
10 x hang cleans
40 x sit ups
15 x hang cleans
30 x sit ups
20 x hang cleans
20 x situps
25 x hang cleans
10 x sit ups
...Seth doing backward rolls.
Mental Toughness- CrossFit Invictus
Join CrossFit Alexandria's Endurance Team at the Tough Mudder Read more »
Gymnastics Skill Work and WOD:
Five rounds not for time:
5 hanging ring extensions
5 forward rolls
5 backward rolls
10 sots press (45/25 lbs)
Chris Lofland on today's WOD - video [wmv] [mov]
What are these people doing at CFA?...weird.
The Paleo Pitch - Whole9
A New, Rather Long Analysis of the Deadlift- Mark Read more »
25 x Burpee Pull Ups
75 x Push Press (75/45 lbs)
1,000m Row
(The press is "push press". Not "push jerk". There is no re-bending of the knee after the initial dip.)
Spirit's 5k, Saturday, Jan 28, 2pm. Click here to register. The race is great and the party after is even better!
The Coffee Read more »
Overhead Squat
1 x 10 @ 60% of max
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%
Front Squat
1 x 5 @ 60%
3 x 5 @ 70%
If you do not know your max, spend this time finding your overhead and/or front squat max.
...Brittney doing Read more »
8 rounds of:
12 x 10' Wall Balls (20/14 lbs)
12 x Toes to Bar
A big thanks to Brad for talking to us about preparing our bodies for peak performance!!
We should all be able to perform basic maintenance on our bodies. Do you have tight shoulders or hamstrings? How about a nagging knee Read more »
"Sam G. B-Day WOD"
Run 800m
100 x double unders
50 x kettle bell swings (24/16 kg)
40 x burpees
30 x dead lift (155/95 lbs)
20 x toes to bar
10 x power cleans (155/95 lbs)
Run 800m
Parking at CFA: We need to park on our property and not in the truck turn Read more »
Skill Day!!!
Do as much as humanly possible in 45 min to an hour of the following:
Gymnastics warm up plus some Turkish Get Ups and Rope Climb then,
500m row for time then,
Over head and front squat work
Where is today's picture??? I need some cool pics of you! Start taking some CrossFit themed pics and Read more »