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Monthly Archives: March 2012
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In 12 minutes, Run 1 mile then with the remaining time row for max distance CFA bringing rowing and CrossFit Kids to Alexandria Country Day - ROW ANDREW!! St. Patty's Day Throw-Down & BBQ!!! Saturday from 11 - 2pm. Menu includes a nice assortment of Paleo options from Eddie's BBQ - smoked turkey, brisket, broccoli, Read more »

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Today is a great time to spend 10 - 15 minutes working on your weakness before or after the gymnastics WOD. Gymnastics WOD: 3 rounds NOT for time of 1 - 2 rope climbs 6 weighted pull ups or strict pull ups 8 toes to bar from L hang 10 pistols Thursday Evening Schedule: Thursday Read more »

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50 - 40 - 30 - 20 - 10 Kettlebell Swings (24/16 kg) Sit Ups "The Swing: Body Awareness for Hip Extension" with Jeff Martone,CrossFit Journal preview video [wmv] [mov] "Game-Day Nutrition" with Matt Chan, CrossFit Journal preview video [wmv] [mov] The Bacon Manifesto - Whole9 Read more »

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Spend 20 min to find 1 rep max thruster or Week 8 of the squat program or Complete as many rounds as possible in 15 minutes of Row 300m 15 x thrusters (75/55lb) 10 x knees to elbows You have probably noticed that Tuesdays provide 2 or 3 different options for the WOD. You may Read more »

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As many rounds as possible in 6 minutes of power clean (135/95 lb) As many rounds as possible in 4 minutes of push ups As many rounds as possible in 2 minutes of double unders No rest between rounds. Score is total reps. Concept 2 Rower Course at CFA Getting Back Up The Difference a Read more »

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21 - 15 - 9 Front squats (135/95) Pull Ups Run 800m at end of each round Saturday Schedule: CFA will be hosting a Concept 2 Rowing Course on Saturday from 10am – 5pm. There will no 10am class this Saturday. The 9am Intro Class will remain as scheduled. Open Gym will be 8 - 9:30am. Read more »

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5 rounds NOT for time: 6 x kipping hand stand push ups or max hand stand hold with no wall 8 x chest to bar pull ups L Sit hold on rings - 10 sec Max Double Unders in 1 minute CrossFit Football Certification Course at CrossFit Champions this past weekend. Stay tuned for upcoming Read more »

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"Karen with a Twist" 150 x wall balls (20/10 lb) at the top of every minute perform 5 burpees Shea going for 100lbs!! Photo Shoot this Sunday from 1 - 4pm. Anne Hermann will be on site to photograph our community. EVERYONE IS WELCOME AND ENCOURAGED TO COME OUT!!  Anne will be getting shots for Read more »

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Spend 20 minutes to find 1 rep max of push press or Perform week 7 of squat program or Complete as many rounds in 15 minutes of: 200m run 10 x hand release push ups 15 x mountain climbers (2 is 1) Fantastic performance by Team Geaux Endurance at the Mardi Gras Full and Half Read more »

 

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