Rowing class tonight at 6pm! Group sprint work on Thursday, 5am at ASH Track.
"Diane"
21 - 15 - 9
hand stand push ups
deadlift (225/155lb)
Endurance WOD:
Run - off
Tri- 10 x 50m with 20 sec rest Read more »
CrossFit Kids Summer Program is Back! by Jason Hawk
It’s that time again! CFA’s Summer CrossFit Kids program will begin Tuesday, June 4th and run through Thursday, August 1st.
What is CrossFit Kids?
“CrossFit Kids is not merely a scaled down version of CrossFit. It is entirely and absolutely CrossFit, geared and designed for a special Read more »
7 rounds for time:
7 pull ups
7 burpees
7 push press (135/95)
Endurance WOD:
(3 hrs before or after Performance WOD)
Run - 20 min run at 10k pace
Tri - Bike 10 miles at race pace Read more »
1) Back Squat:
3 x 5 reps
(add 1 - 5 lbs to weight from last week)
2) Row 1000m for time.
Rest a few minutes then,
Complete a 400m run every 4th minute for 3 rounds. (run at 0:00, 4:00 & 8:00).
Rest a few minutes then,
Row 1000m for time
Endurance WOD:
Off Read more »
This Saturday is the Red River Urban Adventure Race with CFA being one of the sponsors and main source of volunteers. As such, there will be no regular class this Saturday. Open Gym will be 7 - 9am.
1) Push press
3 x 3 reps
Work up to a heavy weight.
2) Complete as many rounds as Read more »
Join us for Yoga for Athletes at 6pm this evening or the Mobility Class at 5:30pm.
1) 3 rounds not for time:
6 - 10 handstand push ups
30 double unders
12 toes to bar
2) Complete as many reps as possible in 5 minutes of turkish get ups.
Endurance WOD:
Do not complete Performance Read more »
The Next Genesis Experience Course Starts May 6 by William Albritton
We are doing it again...and again...and again...starting new Genesis Experience courses!! Why has their been such a demand for more classes? Read this post from the Genesis Experience website to find out how the program is changing lives.
Next, click here to see an amazing