12 x behind the neck push press/jerk (95/65 lbs) 12 x chest to bar pull ups Row 250m 12 x behind the neck push press/jerk (95/65 lbs) 12 x chest to bar pull ups Row 500m 12 x behind the neck push press/jerk (95/65 lbs) 12 x chest to bar pull ups Row 750m Get Read more »

Work up to 1 rep max front squat then, Work up to 1 rep max over head squat The CFA crew with Melissa and Dallas, founders of Whole9, at their Nutrition Seminar. Sleep: An Undervalued Ergogenic Aid - Performance Menu SQUAT - SQUAT HEAVY - SQUAT OFTEN! CFA Launches 12 week Squat Program Beginning the Read more »

"The Chief" 5 rounds, complete as many rounds as possible in 3 minutes of 3 x Power Cleans (135/95 lbs) 6 x Push Ups 9 x Air Squats Rest one minute between each of the 5 rounds. Score is the number of completed rounds. Lisa and Janelle with CrossFit Endurance founder, Brian Mackenzie. These ladies Read more »

4 rounds: 400m Run 15 x Hang Power Snatch (95/65 lbs) 10 x Pull Ups ...Photo courtesy of WOD Love Next Saturday, January 21, 9-10am, join Dr. Brad Kirzner in learning how to take care of our bodies before and after WODs and obtain maximal power out put for the effort we put in. Stay tuned for more Read more »

Skill Work: Rope Climb We will do some gymnastics skill development as a warm up. The first group of 2012 completing their third Foundations Class. All new members will go through the course to learn the basic movements we use at CFA. Existing members that are fairly new are also encouraged to attend. Sign up Read more »

Complete as many rounds as possible in 12 minutes of: 6 x Push Press (95/65 lbs) 8 x Russian Kettle Bell Swings (24/26kg) 10 x Burpees Dynamic Effort Squats at CFA Endurance Athletes, you will have your fair share of events coming this winter and spring starting with the Louisiana Marathon this weekend in Baton

Dynamic Effort Back Squats with Band 12 sets of 2 reps, 50% of max 3 minutes of 30 sec lawn chairs 30 sec sit ups Fight Gone Bad, gymnastics and kettlebell skill work, WOD Club Open, Endurance Training, Foundations Courses...all part of the 1st week of breaking in the new gym!!! 15 Things CrossFit Has Read more »

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 Read more »

21-15-9 Front Squat (135/95) Pull Ups or if you did the WOD Club Open Today, "Diane" 21-15-9 Deadlift (225/155 lb) Hand Stand Push Ups Read more »

Skill work day at the new gym!!! Get ready for a stimulating gymnastics warm up followed by instruction on proper and efficient kettle bell swings. Read more »