Complete as many rounds as possible in 20 minutes of: 5 burpees 10 hand stand push ups 20 squats 30 sit ups ...Karol demonstrating the best clean and jerk form of the day. What a great 6:30pm class...Mitzi finished the day strong by using the heaviest female weight of the day with 75lbs! Dana finished the Read more »

5 rounds of: 7 x clean & jerk (135/95 lbs) run 400m Sign up for the Tech for Trek 5k. Saturday May 21 at 8:30am. There are several CF Alex athletes running this. Don't worry "non runners", we will still have the 10am regular class. 9am will be an Open Gym format. Read more »

50 - 40 - 30 - 20 - 10 of double unders pull ups For those that missed Monday, do the Monday WOD. Shelly had the top front squat of the day at 150lbs followed by Jennifer at 145 lbs!!! Roger and Brad both got 275lbs for 3 sets. Roger finished with 300lbs for 1 Read more »

Front Squat 3-3-3-3-3-3-3 "CrossFit Endurance: Intro to Programming" with John McBrien, CrossFit Journal preview video [wmv] [mov] "Sir Charles of CrossFit" with Charles Barkley, CrossFit Journal preview video [wmv] [mov] "The Purpose of CrossFit: Parts 1-2" with Greg Glassman, CrossFit Journal preview video [wmv] [mov] Read more »

3 rounds: run 800m 30 box jumps 30 kettle bell swings (24/16 kg) ...Team C3 at the Louisiana Dragon Boat Races The Dragon Boat Races was an AWESOME event for our community!!! Over 5,000 spectators and participants took part in the best event many of us have ever seen on Alexandria's Red River!! Congratulations to Read more »

After 6 months in operation without a hiccup in class schedules we have a conflict this week...blame it on the Dragon Boat Races...but relax...we are offering a better option. In lieu of the 9am & 10am classes on Saturday, there will be open gym with a trainer from 1 - 3 pm on Saturday and Read more »

Split Jerk 3-3-3-3-3-3-3 with optional "desert" ...now that's hot!!! Billy, Lance and Marshall were moving with a sub 5:20 mile!!! Brandon, Karla, Deborah, Brad, Kathrine and numerous others PR'd today in the mile!!! (sorry, I don't have all the times with me). Lisa cruised in at 6:29 and Janelle was within a few seconds!!! Read more »

2 x 1 mile runs rest 5 minutes between each ...Roger has the heaviest dead lift at CF Alex...385 lbs Congrats to Katherine M. and Brandon (The Husband) on getting kipping pull ups!! It is our work with military special op's teams and police that has won our hearts and for which we are most Read more »

Complete as many rounds as possible in 10 minutes of: 7 sumo deadlift high pull 7 bar facing burpees ...Lance & Cruz "The Man" Lopez ....drum roll please....CONGRATULATIONS to Angela for PRing at the Run for Your Life 5k!!! Bar Facing Burpee Coach Mike Burgener on the rack position by Again Faster Equipment - video

Complete as many rounds as possible in 15 minutes of: run 200m 5 hang cleans (115/75 lbs) 10 push ups (CF Games standard with hands off the ground) ...5:30am class Congratulations to Renee, Brandon, Brad and Kathryn for setting PRs in the Run for Your Life 5k!!! "Strength and Endurance Tool" with Jeff Martone - Read more »