1) Alternate between the following:
Back Squat:
3 x 5 reps
(add 1 - 5 lbs to weight from last week)
Ring Rows:
3 x 8 - 12 reps
2) 5 rounds for time:
8 x Lunges w/ barbell (135/95lb)
6 x Power cleans (135/95lb)
4 x Shoulder to overhead (135/95lb)
Endurance WOD:
Complete Performance WOD
Run Read more »
1) Bench Press
Set 1 50% of possible 1-RM x 5 reps
Set 2 75% of possible 1-RM x 3 reps
Set 3 85% of possible 1-RM x 1 rep
Set 4 90-95% of possible 1-RM x 1 rep
Set 5 Test 1-RM
Set 6 (optional) - Exceed Set 5 weight
2) Complete for time
50/40 x Read more »
Weekend Schedule: It seems just about all the CrossFitters and Coaches are rowing in the Dragon Boats this weekend s0 there will be no classes or events at CFA this weekend. (Foundations, 9am, 10am and the Park Workout will not be held)
Endurance WOD:
Run- 10k
Tri- bike 15 miles immediately run 2 miles Read more »
1) 3 rounds not for time:
6 - 10 hand stand push ups
3 - 5 muscle ups
15 toes to bar
2) 2 position snatch
8 sets @ 60%
(from 1" above knee, ground)
3) Front Squat
4 x 6 reps @75%
4) 3 rounds not for time:
Good mornings x 4 (heavy)
15 GHD sit ups Read more »
Weekend Schedule: It seems just about all the CrossFitters and Coaches are rowing in the Dragon Boats this weekend s0 there will be no classes or events at CFA this weekend. (Foundations, 9am, 10am and the Park Workout will not be held)
1) Push press
3 x 3 reps
(add 1 - 5 lbs to weight Read more »
A group will be meeting at ASH Track at 5am. Click here for the WOD.
Join John Davidson, Physical Therapist, for the weekly Mobility Class at 5:30pm or try out Yoga for Athletes at 6pm. Plenty of option to increase mobility!
Weekend Schedule: It seems just about all the CrossFitters and Coaches are rowing in the
High School Athlete Summer Program by William Albritton
CrossFit for High School Athletes is a strength and conditioning program designed for players in sports which require power, speed and endurance. To excel in football, soccer, baseball, basketball, track, swimming, cross country or tennis, an athlete must be powerful and fast and have the ability to maintain Read more »
1) Halting Clean Deadlift
7 x 3 reps @ 70%
(2 sec pause at 1"" off ground, 1"" above knee, mid thigh)
2) Press (strict)
Set 1 50% of possible 1-RM x 5 reps
Set 2 75% of possible 1-RM x 3 reps
Set 3 85% of possible 1-RM x 1 rep
Set 4 90-95% of Read more »
