Thursday and Friday are Bring a Friend Day! Invite that person you have been pushing to CFA. Anyone interested in trying CrossFit is invited -- you don't have to come with a member.
Endurance Class at ASH Track, 5am. Mobility Class at 5:30pm.
1) Pause Pull Ups
5 x 5 reps with 3 sec pause Read more »
Thursday and Friday are Bring a Friend Day! Grab a pass at the front desk and invite that person you have been pushing to CFA.
Thank you again for posting your scores! This will help us tremendously with programming and tracking results. It also serves as an online white board so you can compare your Read more »
Thank you for all the post with yesterday's scores! This will help us tremendously with programming and tracking results. It also serves as an online white board so you can compare your scores.
Please help us keep our neighbors at Tractor Supply happy by not parking in their truck loading area or turnaround by the Read more »
1) 3 rounds not for time:
3 x tall snatches
5 front levers
8 tall box jumps
2) Run 3 miles for time.
3) 6 rounds not for time
200m sled pull
3 - 5 glute ham raise
Guys - 3x 45lb plates
Ladies - 2x 45lb plates Read more »
1) Test Max Pull Strict Pull Ups.
2) Spend 12 minutes to test 1RM Clean & Jerk.
(please post results of part 1 & 2 to comments so we have data)
3) 10 min AMRAP:
Run 100m
10 burpees
30 double unders
4) Lindsay V, Will you go to homecoming with me? ~William Allen (CFA High School Athlete)
Read more »
Complete 5 rounds for time:
5 cleans (185/115lb) (full)
10/8 hand stand push ups
15/10 chest to bar pull ups
15 burpee box jump overs (24/20") Read more »
Invite a friend to the free intro class at 9am!
10am WOD:
Complete for time-
20x Deadlift (225#/135#)
Run 200m
40x front squat (95#/65#)
Run 400m
80x Push-ups
Run 800m Read more »