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Monthly Archives: January 2012
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"Nate" Complete as many rounds in twenty minutes as you can of: 2 x Muscle-ups 4 x Handstand Push-ups 8 x Kettlebell swings (32/24 kg) Every CFA athlete that ran the Spirits 5k set a PR!!! That's over 15 PRs! Geaux Endurance has arrived! Geaux Endurance is an official CrossFit Enurance Team developed by CFA. We are the Read more »

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Gymnastics Skill Work and WOD: Five rounds not for time: 5 hanging ring extensions 5 forward rolls 5 backward rolls 10 sots press (45/25 lbs) Chris Lofland on today's WOD - video [wmv] [mov] What are these people doing at CFA?...weird. The Paleo Pitch - Whole9 A New, Rather Long Analysis of the Deadlift- Mark Read more »

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25 x Burpee Pull Ups 75 x Push Press (75/45 lbs) 1,000m Row (The press is "push press". Not "push jerk". There is no re-bending of the knee after the initial dip.) Spirit's 5k, Saturday, Jan 28, 2pm. Click here to register. The race is great and the party after is even better! The Coffee Read more »

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8 rounds of: 12 x 10' Wall Balls (20/14 lbs) 12 x Toes to Bar A big thanks to Brad for talking to us about preparing our bodies for peak performance!! We should all be able to perform basic maintenance on our bodies. Do you have tight shoulders or hamstrings? How about a nagging knee Read more »

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Skill Day!!! Do as much as humanly possible in 45 min to an hour of the following: Gymnastics warm up plus some Turkish Get Ups and Rope Climb then, 500m row for time then, Over head and front squat work Where is today's picture???  I need some cool pics of you! Start taking some CrossFit themed pics and Read more »




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