Performance: 1) 3 x 5 dead lift 2) 3 rounds: run 800m rest 3 minutes Competition: 1) Olympic Lifting Warm Up 2) Back Squat 4 sets x 5 reps @ 80% of 1-RM 3) Push Press 3 sets x 5 reps @ 80% of 1-RM 4) Spend 15 minutes to work up to a heavy Read more »

Performance: Rest and recovery Competition: "Sage" 20 min AMRAP 20 x thrusters (135/95lb) 20 x pull ups 20 x burpees Read more »

Performance: Complete as many rounds as possible in 12 minutes of 5 x Dead Lift Run 400m Each individual should close their own weight. Dead lift MUST be performed with a flat back. Competition: Back Squat: In 6 - 8 sets, work up to a heavy single Snatch Balance: 3 sets x 5 reps @ Read more »

Performance: 3 rounds NOT for time: Max Unbroken Muscle Ups (or practice) 6 - 8 hand stand push ups 12 toes to bar 5 x5 dragon flies Competition: Rest Day! Take some time to mobilize, get an ice bath or stretch out that tight area. Join CFA on June 9 in participating in CrossFit For Read more »

Performance 3 rounds: 5 x squat cleans (155/105 lb) 10 x hand stand push ups Row 300m Competition 1) Gymnastics Skills Warm-Up Three sets, not for time, of: 30 unbroken double unders Muscle-Ups x 4-5 unbroken reps/hip to bar pull ups Toes to Bar x 10 reps 2) Front Squat 3 sets x 5 reps Read more »

Strength WOD: “Wendler Back Squat and Push Press – Week 4 - Deload Week″ Back Squat: 5 reps @ 60% of 1-RM, 5 reps @ 65%, 5 reps at 70% Push Press:  5 reps @ 60% of 1-RM, 5 reps @ 65%, 5 reps at 70% (See below for explanation. Determine your weight prior to Read more »

*Read entire post for some changes at CFA, exciting additions and new Performance and Competition Programming "Performance" 10-9-8-7-6-5-4-3-2-1 Chest-to-bar pull ups Box jumps (30/24") Burpees "Competition" Back Squat 4 sets x 5 reps @ 75% of 1-RM Push Press 5 sets x 5 reps @ 70% of 1-RM Complete Performance WOD CFA is the 2012 Read more »

3 rounds for time Row 500m 10 x jerks (155/100 lb) Welcome Alanna (white shirt), Frances (blue), Amber (grey), Allison (blue tank) and Grant to the CFA Community! Come out and support CFA at the Dragon Boat Races this Saturday! Come to the Amphitheater on the Red River. CFA will have tents set up at

Mobility and Work on a Weakness then, 3 rounds NOT for time: 10 x pistols 1 x rope climb 6 x kettle bell snatch A rough day for Hollie at CFA Saturday Schedule: Due to the Dragon Boat races, there will be no 9am or 10am class. Open gym will be held from 7am - Read more »

"Cindy" Complete as many rounds as possible in 20 minutes of 5 x pull ups 10 x push ups 15 x squats Robbie and Jackie on the ropes Why The Campaign to Stop America's Obesity Crisis Keeps Failing - The Daily Beast Energy Generation During Exercise Heart Surgeon Speaks Out On What Really Causes Heart Read more »