by Terri Lasher | May 30, 2023 | Uncategorized
WOD Courage For time: 30-20-10 Back Rack Step back Lunges (95/65) Toes to bar L2: 65/45, TAHAP L1: 45/35, Knee Raises Skills and Drills Rope Climb Week 5 Day 1: Advance: Every minute (10:00) 2 Rope Climbs Intermediate: Every minute (10:00) 1 Rope Climb...
by Terri Lasher | May 29, 2023 | Uncategorized
WOD Grit 15:00 AMRAP 2-4-6-8-10… Row (calories) 50′ Shuttle Runs Bike (calories) Bottom-Up Single Arm Standing KB Press 4 sets: 10 reps (each side) – RPE 8 *Rest 1:00-1:30 b/t sets Elevated Toe Double DB Romanian Deadlift 4 sets: 10 reps *Rest 1:00-1:30...
by Terri Lasher | May 28, 2023 | Uncategorized
CFA is CLOSED TODAY in observance of Memorial Day. Please enjoy this AT HOME WOD “Mirror Effect” On the 0: 1 Mile Run On the 10: 100 Burpees On the 20: 1 Mile Run BOX BRIEF May Challenges! Health Challenge Drink minimum 1/2 bodyweight in ounces of water...
by Terri Lasher | May 27, 2023 | Uncategorized
WOD Molokai Every 1:00 (12:00) Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s) Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s) L2: 35’s/25’s L1 BW Lunge, 25’s/15’s BOX BRIEF May Challenges! Health Challenge Drink minimum 1/2...
by Terri Lasher | May 26, 2023 | Uncategorized
Photo: Throwback to the first Memorial Day Murph WOD at the “new” gym location in 2017. WOD Murph For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run Partition the Pull-Ups, Push-Ups, and Air Squats as needed L2: 3/4 of Workout reps L1:...
