1) Back Squat
3 sets x 3 reps @ 75% 1RM
2) Complete as many rounds as possible in 10 minutes of:
5 handstand push ups
10 toes to bar
15 air squats
Endurance WOD: Click here for Monday's Endurance Video
Off Today
Complete for time:
30 x ohs (155/95 lbs)
20/15 x CTB pull ups
40 x handstand push ups
20/15 x CTB pull ups
50 x wall balls (20/14lb)
20/15 x CTB pull ups Read more »
This Saturday at 9am, come out to Inglewood Farms for a Farmer’s WOD!! You are not going to want to miss this! The work out will involve farmers carry and plow pulls! Invite your family and friends. (If it is raining, check this website at 8am for an update on the Inglewood WOD). While you are there you Read more »
This Saturday at 9am, come out to Inglewood Farms for a Farmer’s WOD!! You are not going to want to miss this! The work out will involve farmers carry and plow pulls! Invite your family and friends. While you are there you can pick up some local, organic vegetables and grass fed beef and pork. There will still Read more »
Get Dumb Strong More Smarterer by Tim Cormier
I am pleased to announce that CFA will be sponsoring its very own Strong(Wo)man team! Training will begin Nov. 1st.
The Team is open to any CFA or CF 28 member that wishes to participate. The training will culminate into our team competing in an event in Read more »
Yoga for Athletes, Thursday morning at 5:30. Endurance Class, 5am ASH Track
This Saturday at 9am, come out to Inglewood Farms for a Farmer's WOD!! You are not going to want to miss this! The work out will involve farmers carry and plow pulls! Invite your family and friends. While you are there you can Read more »
There will now be a regular 6:30pm class on Monday, Tuesday, Wednesday and Thursday at CFA!!! Also, check out this post on the new Fitness Class.
Come out to Yoga for Athletes tonight at 6pm! There will also be another Yoga for Athletes class Thursday morning at 5:30.
1) Split Jerk from Rack
5 x Read more »
The New Fitness Program & 6:30pm Class
Two things we have noticed -- Alexandrians are beginning to stay up after dark and there is a part of the local population that would like CrossFit but are not yet ready for the weights. Our solution -- a 6:30pm regular class and a Fitness Program.
The Fitness Read more »
