1) 3 rounds not for time:
4 - 6 kipping hand stand push ups
3 - 5 front levers
2) Back Squat
5 sets x 9 reps @ 75%
3) For time:
Row 800m
40 kettlebell swings (32/24kg)
30 box jumps (30/24")
20 toes to bar
10 power cleans (185/115 lbs) Read more »
Another Bootcamp Starts October 1st - 10am & 430pm by William Albritton
It's time to start another CrossFit boot camp! This is a great way to start your journey to true fitness. You will transform your body and mind by learning to eat REAL nutrient dense food. The goals of the program are to create a Read more »
1) Back Squat
3 sets x 9 reps @ 78%
2) Snatch Complex
Includes: Power Snatch (from floor) + High Hang Squat Snatch (From the hip crease not mid thigh) + Plus Snatch (Full Squat from Floor)
Set 1: 60% 1 RM Snatch
Set 2: 60%
Set 3: 65%
Set 4: 65%
3) Snatch Balance
3 reps @ Read more »
Olympic Lifting Seminar with Natalie Burgener by William Albritton
What a great weekend at CFA!. Folks traveled from all over the state to receive instruction from 2008 Olympian, Natalie Burgener. Saturday was spent learning proper technique on the snatch and clean & jerk. A few of the CFA coaches and athletes were lucky enough to get Read more »
1) 3 rounds not for time:
6 x strict hand stand push ups + max kipping
5 x skin the cats
30 sec L sit
2) 2 Position Cleans (Pos #1: Top of Knee Pos #2: Floor - Both Full Squat Finish)
Set 1: 80%
Set 2: 80%
Set 3: 85%
Set 4: 85%
Set 5: 85%
Read more »
1) Dead lift
3 x 3 (100% of 3 RM)
rest minimum 2 - 3 min between sets
2) Complete the following for time:
Run 400m then,
3 rounds:
12 x deadlift (135/95lb)
9 x power clean (135/95lb)
6 x push press (135/95lb)
then, Run 400m Read more »