Strength WOD: “Wendler Back Squat and Push Press – Week 3″ Back Squat: 5 reps @ 75% of 1-RM, 3 reps @ 85%, Max reps at 95% Push Press:  5 reps @ 75% of 1-RM, 3 reps @ 85%, Max reps at 95% (See below for explanation. Determine your weight prior to start of class.) or (not Read more »

3 rounds: Row 500m 30 x double unders 10 x burpees Rest 2 minutes The winner of the 11th Biggest Loser, Olivia, joined the CFA crew for a WOD!! Read more »

"Skeet" 21 x clusters (115/75 lbs) 21 x burpees 21 x toes to bar 21 x wall balls Stephen "Skeet" Brooks during WOD 12.4 of the CF Open As you all know, Alexandria and Pineville have an outstanding fitness community!  Where else can you find a community our size that has a gym on practically Read more »

5 rounds NOT for time: max hand stand push ups 5 muscle ups/10 strict pull ups 3 - 5 x snatch with very light weight St. Jude Marathon and Half: Join the thousands of athletes who will be running the St Jude Memphis Marathon and Half Marathon on Saturday, December 1, 2012. Everyone should experience this Read more »

3 rounds for max effort: Row 500m Rest 3 minutes then, 5 x 5 Dragon Flies Heart Surgeon Speaks Out On What Really Causes Heart Disease "Q&A With Bob Harper" CrossFit Journal preview video [wmv] [mov] "Trail Running Shoes" with Brian MacKenzie by Again Faster Equipment, video [wmv] [mov] Read more »