Row 1,000m
100 x hand release push ups
100 x air squats
100 x double unders (scaled is 300 singles)

Congratulations to Fred, Trayce, Glen, Sam, Kathryn, Rawlen, Karol, Janelle, Tracy and Marne, for completing the 100 Day Burpee Challenge!! Their dedication and grit is truly remarkable!

Reminder of a Few House Keeping Items
Intro Class- The growth of the CFA community is without a doubt contributed to your word-of-mouth. We take pride in having a welcoming culture that offers quality coaching. To maintain our welcoming culture without compromising the quality of the class, we have started a separate Intro Class for those looking to try CF. The regular Intro Class is at 9am every Saturday or if that doesn’t meet your schedule, email cfa.foundations@gmail.com to schedule a free one-on-one class with a coach. For anyone new to CFA, please have them attend an Intro Class.
Foundations Course- Again, to maintain quality classes and avoid new members feeling out of place, we have started a Foundations Course. All new members are required to attend Foundations prior to attending the regular classes. Click the tab titled “How Do I Get Started” at the top of this page for more info.
Membership (existing & new)- Pricing for members signing up after Dec 31, 2011 is $120/month for unlimited classes. No contracts. Or $150 for a 10 class punch card. The Foundations Course is $50 total. So, your first month will be $170. Members since 2011, please pick up a letter at the front desk regarding a change to your pricing.

LSU/Alabama National Championship game starts at 7:30pm. For those that attend the 6:30pm class, feel free to come a little early to get a head start and get home for the game.

Tips for Improved Wrist Mobility– CrossFit Invictus Post

What is Fitness?-This is an article we post from time to time. It has been controversial. Regardless of  rather or not you agree with the opinions stated, it will force all of us to ask some serious questions about our fitness.