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May 23, 2012


1) 3 x 5 Strict Press

2) For 7 minutes, alternate unbroken pull ups and push ups. When the clock starts, begin doing pull ups. When you break the pull ups, switch to push ups. When you break the push ups, switch back to pull ups. The score is the total number of reps. Pull ups are considered broken when you come off the bar. Push ups are broken when you rest in the bottom position more than 1 second.**


1) Thoracic Mobility

2) Front Squat
4 sets x 5 reps @ 75% 1-RM

3) Complete Performance WOD**

**If your hands are tender from doing toes to bar, do not risk a tear by doing pull ups. Let a coach know and a substitute movement will be provided. It is not worth ripping your hands to do pull ups today.

Last year, you raised over $10,000 for charities through events hosted by CFA! This year we look forward to keeping that momentum going with CrossFit Hope. Join CFA on June 9  as we host CrossFit for Hope, a worldwide fund raiser benefiting St. Jude Children’s Hospital. CF gyms around the globe will complete the “Hope” WOD on that Saturday. The goal is to raise 1.7MM – one day’s operating cost for St. Jude – to combat childhood cancer and other deadly diseases. Register to participate here. The WOD will run in heats starting at 8am. Join in on the workout or come to cheer others on.

Memorial Day Murph: There will be no regular classes on Memorial Day but that doesn’t mean you have to miss your WOD. Join us as we honor fallen military members with our pain and sweat and to raise money for charities supporting military causes. The WOD will be “Murph”. Those that did it last year at CFA remember it being a special day capped off by a grueling WOD. If you would like to donate to the cause and would like a tshirt, please register here. We invite anyone in the community to join us.

“Murph” consists of the following:

  • 1 Mile Run to start
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile run to finish

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.

There are many variations available, so anyone can do their own version of Murph. Do not be discouraged if you can’t do the entire workout (Not many can). The idea is to challenge yourself and do a little more a little faster every year.

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