Thursday 12/12/19

Thursday 12/12/19

WOD “Body Slam” On the 4:00 x 5 Rounds: 25 AbMat Sit-ups 15 Kettlebell Swings 70/53 5 Push Press *Build in Weight on the Push Press* BOX BRIEF Upcoming classes and events… => CFA Holiday WOD and Breakfast! Sunday December 22nd at 8am. Join us for...
Wednesday 12/11/19

Wednesday 12/11/19

WOD Front Squat Build to Heavy Set of 3 “Geico” AMRAP 15: 60 Double Unders 30/21 Calorie Bike/Row 15 Front Squats (155/105) Masters/Int: 115/85 BOX BRIEF “When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut It can...
Tuesday 12/10/19

Tuesday 12/10/19

WOD “Lead Foot” AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups Rest 4 Minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar Rest 4 Minutes AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups BOX BRIEF “For most of us, the problem is not...
Monday 12/9/19

Monday 12/9/19

WOD Overhead Squat Build to Heavy Single “Power Move” AMRAP 10: 6 Power Snatches (95/65) 9 Overhead Squats (95/65) 12 Box Jumps (24/20) Masters/Int: 75/55 BOX BRIEF “I’ve always wondered why birds stay in the same place, when they could fly anywhere in the...
Sunday 12/8/19

Sunday 12/8/19

WOD “Walk the Walk” For Time: 75/55 Calorie Bike/Row 150′ Walking Lunge 75 AbMat Sit-ups 150′ Walking Lunge 75/55 Calorie Bike/Row BOX BRIEF Upcoming classes and events… => CFA Holiday WOD and Breakfast! Sunday December 22nd at 8am....