1) Shoulder Press
3 X 3 (Ascending)
2) Partner "DT":
10 rounds for time of:
12 Deadlift (155/105)
9 Hang power clean (155/105)
6 Push jerk (155/105) Read more »
1) 3 Rounds not for time
3 wall walks with 5 sec hold
10 Double Unders
10 Alt Pistols
5 Muscle Ups / 10 Ring Dips
and Chest to Bar Pull Ups
2) 6 x 200m Run
Rest 1 mins between sets
3) 400m Sled Pull Read more »
1) Overhead Squats
3 X 3 (Ascending)
2) Snatches
3 X 3 (Ascending)
3) TABATA
Burpees
:20 on
:10 off
4:00 total
Rest 2 min
TABATA
KB Alt One Armed KB Swings
(24/16)
:20 on
:10 off
4:00 total
Score is lowest round Read more »
On Thursdays and Fridays for the month of October, we will be having Bring A Friend Days at CF28!
Mark your calenders.. This Saturday, October 25th CFA & CF28 will be hosting our 4th annual Barbells for Boobs at the Alexandria Downtown Ampitheatre! Click here for details! There will be No Scheduled classes this Saturday. Read more »
1) Power Jerk
3 X 3 (Ascending)
2) Partner Wod:
Complete as many rounds as
possible in 20 minutes of:
5 Hand Stand Push Ups
10 Overheadsquats (95lb/55lb)
10 Pull-ups
20 double unders Read more »
1) Bench Press
3 X 3 (Ascending)
2) Two partners complete the
following for time. Split the reps as
necessary.
100 cal row
100 double unders
50 box jump overs (24''/20'')
40 toes to bar
30 Burpees
20 clusters (135/95lb)
10 muscle ups Read more »
1) 3 Rounds not for time
3 wall walks with 5 sec hold
1 Rope Climb
10 Double Unders
10 Alt Pistols
2) 2 x 800m Run
Rest 6 mins between sets
3) 2 Rounds Not For Time:
200m Sled Pull*
10 Hollow Bodies
10 Knees to Elbows Read more »
1) Snatch
3 X 3 (Ascending)
2) 5 rounds for time:
200m run
6 Kettlebell Swings (32/24kg)
4 burpees
2 Power cleans (165/115lb)
Rest 1min between rounds Read more »
