1) Back Squat
10 sets x 3 reps @ 93%
2) Complete as many rounds as possible in 15 minutes of:
3 snatch (155/75 lb) (power or full)
6 hand stand push ups
9 chest to bar pull ups Read more »
9am and 10am classes are at Run Wild. Both classes are open to the public and are designed for all fitness levels.
Complete 3 rounds for time of:
Row 300m
15 x kettlebell swings (24/16kg)
40ft lunges with plate overhead (45/35 lb) Read more »
1) 3 rounds not for time:
Max unbroken muscle ups
30 - 40 sec L Sit
5 pistols each leg
2) On the minute for 8 minutes complete
3 deadlift (315lb)
8/6 ring dips (male=8, female=6)
3) 3 rounds for time:
Run 400m
25 push ups
12 toes to bar Read more »
Saturday Classes will be at Run Wild
CFA and Run Wild are teaming up to bring you a weekend of fitness! To start it off, on Friday from noon to 4pm, rowers will be set up at Run Wild with certified Concept2 rowing instructors on hand to coach proper rowing form and give you a Read more »
1) Clean Complex
Includes: Power Clean from Floor + Hang Squat Clean (This one IS from mid Thigh) + Full Clean from Floor
Set 1: 75%
Sets 2-4: 80%
2) Front Squat
6 sets x 6 reps @ 85%
3) Jerk Presses
5 x 5
4) 3 rounds
4 - 6 glute ham raises
Rest 2-3 minutes Read more »
Is Personal Coaching Right for You? by William Albritton
At CFA, we don't push personal coaching too much because our experience shows that the maximum benefit comes from attending our regular group classes. I often hear people say the greatest benefit of CFA is the accountability, camaraderie, and encouragement from the group of people in the Read more »
CrossFit Row to Visit Run Wild by Jeff Prejean
CrossFit Alexandria Rowing Coaches will be on hand at the following times at Run Wild to share the benefits of rowing and review proper rowing techniqe.
Friday Sept 28th from noon - 4pm
Saturday Sept 29th from 10am - 2pm
Visitors can try a little rowing of their own Read more »