Barbells for Boobs will be BBQ for Boobs THIS THURSDAY at Outlaw's BBQ in Alexandria! Here are the details:
- 10% of all CrossFit/B4B sales that night will be donated directly to Barbells for Boobs/Mammograms in Action!
- Event slips will available at CFA and Run Wild by Wednesday. Be sure to grab one so Read more »
1) Back Squat
3 sets x 5 reps
Work up to a heavy weight and perform all 3 sets with the same weight. Rest 2 min between each set.
2) Snatch
3 sets x 2 reps @ 70% 1 RM
3) Front Squat
3 sets x 5 reps
Work up to a heavy weight and perform all 3 Read more »
Complete as many rounds as possible in 20 minutes of
4 muscle ups
6 overhead squats
9 toes to bar
Weights:
Men (135#)
Masters Men (115# and 3 Muscle Ups)
Women (95# and 3 Muscle Ups)
Masters Women (75# and 6 Chest to bar pull-ups) Read more »
No Regular Classes Today. There will be Open Gym all day from 5:30am to 6:30pm and one class at 10am. The 10am class will likely be very full and the workout is long so thanks in advance for your patience.
"Filthy Fifty"
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16/12 Read more »
CFA's Masters Have Podium Finish by William Albritton
The coaches at CFA are always proud when we hear about folks from CFA doing well at competitions away from the gym. And it seems to be happening a lot lately! It seems like everyone from CFA that runs a 10k, half marathon, half ironman, tough mudder or Read more »
Thanksgiving Schedule and the Holiday Rowing Challenge
The schedule over the next few days will look a little different but there will be plenty of chances for you to get in a workout.
Thursday, Nov. 22 - The gym is closed. Join us at 7:30am at Run Wild for the Turkey Day Gobble Wobble 3 Read more »
