February | 2013 | Cross Fit 28

Monthly Archives: February 2013

Posted on February 15, 2013by admin

Welcome New CFA Coach, Connie McBride!! by William Albritton These are exciting times at CFA! We are going to be bringing you a lot of new things this year - regular nutrition seminars, Whole 9 & CFA Nutrition Guide, additional endurance programs, after school CF Kids program, mobility classes and much more - but we will Read more »

February 15, 2013

Posted on February 15, 2013by admin

1) Push Press 3 x 5 (use a heavy weight) 2) Run 1.5 miles for time. 3) Alternate superman and hollow hold for: 3 min on 1 min off 2 min on 1 min off 1 min on Read more »

February 15, 2013

Posted on February 15, 2013by admin

1) On the minute for 8 rounds complete: 3 x unbroken hang power snatch 20 x double unders 2) On the minute for 15 min, complete 10 thrusters (95/65lb) 20 double unders If you go over the minute, use the remainder of the following minute to complete the set then rest the remainder of that minute. The Read more »

February 14, 2013

Posted on February 14, 2013by admin

Rest, mobilize and take your wife to Yoga for Athletes at 6pm at CFA then to eat. Read more »

February 14, 2013

Posted on February 14, 2013by admin

Join Johnny for his last WOD at the noon class today! See the blog post below. 1) 10 min Goat Work 2) Spend 20 min working up to a heavy clean & jerk or 3) 3 rounds not for time: 6 - 10 hand stand push ups 10 ring rows 15 toes to bar Noon Class will have Read more »

Wishing Johnny the Best!

Posted on February 14, 2013by admin

Wishing Johnny the Best! by William Albritton Long time CFA member Johnny "the Rocket" will be leaving us to move to Kansas City. We hate to see him go as he adds so much to the CFA community. Johnny has one of the most positive and encouraging attitudes I've had the opportunity to be around. He

February 13, 2013

Posted on February 13, 2013by admin

1) 3 rounds not for time: 12 x ring rows (elevate feet to make body horizontal) 10 x bounding box jumps (max height) 15 x toes to bar 2) Snatch pulls: 5 sets x 3 reps 3) Complete for time: Row 1000m 9 x shoulder to overhead (135/85lb) Row 750m 12 shoulder to overhead Row 500m 15 Shoulder Read more »

February 13, 2013

Posted on February 13, 2013by admin

1) Deadlift 3 x 3 (Add 5 - 10 lbs to weight from Jan 28) 2) Complete for time: Row 1,000m 30 burpee box jump overs (24/20") 50 kettle bell swings (24/16kg) Read more »

Nutrition Seminar – Let’s Eat Some Real Food. February 28, 5:30pm

Posted on February 12, 2013by admin

Nutrition Seminar - Let's Eat Some Real Food by William Albritton Where: CrossFit Alexandria When: Thursday, February 28 from 5:30 - 6:30pm Sign Up Here Join us as we present a clear, balanced and sustainable plan to change the way you eat for a lifetime. It is a way of eating that not only promotes fat Read more »

February 12, 2013

Posted on February 12, 2013by admin

3 rounds for time: Run 400m 20 push press (75/55 lb) 30 double unders Read more »

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