Strength WOD: Those completing the 12 week squat program will retest 1-RM over head squat and front squat or Build up to a 1-RM of back squat and push press if you don't have a recent 1-RM or 5 x 5 Front Squat Fitness WOD: Complete as many rounds as possible in 10 minutes of: Read more »

Katty's BDay WOD - Be sure and tell her Happy B-Day and thank you! Complete the following for time with a 32 minute time cap**: 800m run, then 2 rounds of 32 x box jumps (24/20") 32 x kettle bell swings (24/16 kg) 32 x power cleans (135/95 lb) 32 x double unders Row 800m, Read more »

21 - 15 - 9 Push Jerk (115/75 lb) Kettle Bell Swing (32/24 kg) Launching this summer with an 8 week strength and conditioning program is CFA ATHLETE! Forging Faster, Stronger, more Powerful athletes. Pick up a registration brochure at the gym. Join the Geaux Endurance Team this Saturday at Indian Creek for a road Read more »

4 rounds NOT for time: 3 x muscle ups/9 x chest to bar pull ups & 9 ring dips 1 x rope climb 25 x double unders 3 rounds NOT for time: 7 x handstand push ups 10 x GHD sit ups/20 x sit ups 25 ft broad jump Read more »

10 rounds for time: 200m sprint 10 x 1 arm kettle bell press (16/12 kg) 15 x goblet squats (16/12 kg) The Problem With Success - Again Faster School Lunch Ideas - Everyday Paleo Curry Meatballs - PaleoOMG Our Work - The Rapides Foundation. Watch the video by ASH Read more »

Strength WOD: Spend 10 minutes to work up to a heavy snatch, then 5 x 3 push press or Week 12 of the squat program (FINAL WEEK!!) or Fitness WOD: 4 rounds: Row 400m 15 x hand release push ups 10 x front squats (95/65 lbs) Noemi, Brandaun, Stephen & Denise completed the 100 Day Read more »

25 x ground-to-overhead with 95/65 lb barbell 25 x wall balls (20/14 lb) 25 x lunges (each leg) 25 x burpees 25 sumo deadlift high pull (95/65 lb) Run 800m A couple of CFA athletes at the Crescent City Classic Alexandria Man Qualifies for CrossFit Regional Contest - The Town Talk Air, Water & Amino Read more »

18 x bear complex (95/65 lbs) 200m run 15 x bear complex 200m run 12 x bear complex One “Bear Complex” is the following exercises in this order: 1 Power clean 1 Front squat 1 Push press 1 Back squat 1 Push press Good Friday Schedule: Regular Classes until 1pm. No 4pm or 5:30pm class.

3 Rounds NOT for time: 10 x seated box jumps 10 x knees to elbows 20 x toes to bar 20 x pull ups Good Friday Schedule: Regular Classes until 1pm. No 4pm or 5:30pm class. Saturday Schedule: Open Gym 7:30 - 9:30am (check Facebook for extended times). No 9am Intro Class nor 10am class.

2 minutes max double unders Rest 2 minutes 3 rounds for time: Run 800m 50 x kettle bell swings (24/16 kg) Glen at the Tough Mudder!! Good Friday Schedule: Regular Classes until 1pm. No 4pm or 5:30pm class. "My First Muscle-Up" - video [wmv] [mov] [HD mov] "The Swing: Loading the Hips" with Jeff Martone, CrossFit Journalpreview Read more »