1) 3 rounds not for time: Strict pull ups - max reps 10 sec nose & toes to wall 2) 70 double unders 60 kettlebell swings 50 push ups (hand release) 40 double under 30 kettlebell swings 20 push ups (hand release) 10 burpees Endurance WOD: (Complete 3 hours before or after Performance WOD) Run: 3 to 5 x Read more »

1) Overhead Squat 3 x 3 reps (heavy) 2) 3 rounds for time: 1 min max shoulder to overhead (135/85 lb) rest 1 min 1 min max front squat (135/85lb) rest 1 min Endurance WOD: off Read more »

This Saturday at 9am, your CrossFit workout will be at the Kincaid Beach as part of the Kisatchie Get Outdoors Day! It’s going to be an awesome workout which will include a little swimming. The swim portion will be doable by anyone that attends CF regularly. Open Gym will still be held but there will be Read more »

Check out Jambalaya on KALB Friday morning for a healthy cooking segment brought to you by CFA and FitPaleoMom. 3 rounds for time: 50 air squats 40 double unders 30 lunge steps (total) 20 push ups Endurance WOD: (Complete 3 hours before or after Performance WOD) Run - off Tri - swim - 400 m Read more »

Join Trayce this evening at Yoga for Athletes at 6pm or John's Mobility Class at 5:30pm. This Saturday at 9am, your CrossFit workout will be at the Kincaid Beach as part of the Kisatchie Get Outdoors Day! It’s going to be an awesome workout which will include a little swimming. The swim portion will be doable Read more »