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Wednesday 9/18/19

Wednesday 9/18/19

“Bar Crawl”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)


AFTER PARTY

Capacity Builder
3 Rounds:
2 Minute Window:
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (20/14)

Rest 30 Seconds Between Rounds

Substitutions for Chest to Bar Pull-ups:
Reduce Reps
Pull-ups
Jumping Chest to Bar Pull-ups
Banded Chest to Bar Pull-ups


BOX BRIEF

“One Of The Lessons That I Grew Up With Was To Always Stay True To Yourself And Never Let What Somebody Else Says Distract You From Your Goals.” – Michelle Obama

Upcoming classes and events…

=> CFA Beer Mile! Friday, September 20th at 6:30pm. Rx it (1 beer before every 400m run) or Scale it or Partner it with a friend! Sign up on the whiteboard at the gym. Come for some shenanigans, pizza, and good company.

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. To donate to this great cause, just click on the link: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

Tuesday 9/17/19

Tuesday 9/17/19

“Fuller Circle”
For Time:
50/35 Calorie Bike/Row
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Bike/Row


AFTER PARTY

Gymnastic Conditioning
In a 5 Minute Window:
20 Strict Handstand Push-ups
40 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Strict Handstand Push-ups

Substitutions for Strict Handstand Push-ups:
Reduce First Set Reps
Double Dumbbell Strict Press
Strict Handstand Push-ups with Feet on Box


BOX BRIEF

“I Think Goals Should Never Be Easy, They Should Force You To Work, Even If They Are Uncomfortable At The Time.” – Michael Phelps

Upcoming classes and events…

=> CFA Beer Mile! Friday, September 20th at 6:30pm. Rx it (1 beer before every 400m run) or Scale it or Partner it with a friend! Sign up on the whiteboard at the gym. Come for some shenanigans, pizza, and good company.

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. To donate to this great cause, just click on the link: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

WOD: Monday 9/16/19

WOD: Monday 9/16/19

“Master Splinter”
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

Masters/Int: 75/55


BOX BRIEF

“You Are Never Too Old To Set Another Goal Or To Dream A New Dream.” – C.S. Lewis

Upcoming classes and events…

=> CFA Beer Mile! Friday, September 20th at 6:30pm. Rx it (1 beer before every 400m run) or Scale it or Partner it with a friend! Sign up on the whiteboard at the gym. Come for some shenanigans, pizza, and good company.

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. To donate to this great cause, just click on the link: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

WOD: Sunday 9/15/19

WOD: Sunday 9/15/19

“Sandy Cheeks”
3 Rounds:
30/24 Calorie Row
30 AbMat Sit-ups
30 Dumbbell Hang Power Cleans (50/35)


BOX BRIEF

“Whether You Think You Can Or Think You Can’t, You’re Right.” – Henry Ford

Upcoming classes and events…

=> CFA Beer Mile! Friday, September 20th at 6:30pm. Rx it (1 beer before every 400m run) or Scale it or Partner it with a friend! Sign up on the whiteboard at the gym. Come for some shenanigans, pizza, and good company.

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. To donate to this great cause, just click on the link: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

WOD: Saturday 9/14/19

WOD: Saturday 9/14/19

“Thumb War”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike/Row Calories
1 Minute Rest

Masters/Int: 55/35


BOX BRIEF

“The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees Opportunity In Every Difficulty.”     – Winston Churchill

Upcoming classes and events…

=> New CrossFit Kids Session! September 14th – October 5th. 1 hour classes held on Saturday’s at 9:30am and the cost is $59 for the 4 weeks. This is a great program for all kids (ages 5-14) looking to learn functional movements, get fit and/or become better athletes if they play sports. Contact Kris at crossfitambition@gmail.com to sign them up.

=> CFA Beer Mile! Friday, September 20th at 6:30pm. Rx it (1 beer before every 400m run) or Scale it or Partner it with a friend! Sign up on the whiteboard at the gym. Come for some shenanigans, pizza, and good company.

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. To donate to this great cause, just click on the link: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

WOD: Friday 9/13/19

WOD: Friday 9/13/19

“Tummy Time”
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Lateral Barbell Burpees

Masters/Int: 185/125


BOX BRIEF

Upcoming classes and events…

=> New CrossFit Kids Session! September 14th – October 5th. 1 hour classes held on Saturday’s at 9:30am and the cost is $59 for the 4 weeks. This is a great program for all kids (ages 5-14) looking to learn functional movements, get fit and/or become better athletes if they play sports. Contact Kris at crossfitambition@gmail.com to sign them up.

=>CFA Beer Mile! Friday, September 20th at 6:30pm. Rx it (1 beer before every 400m run) or Scale it or Partner it with a friend! Sign up on the whiteboard at the gym. Come for some shenanigans, pizza, and good company.

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=>4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. To donate to this great cause, just click on the link below. ♥ Http://main.acsevents.org/goto/doreenmortier

=>2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

WOD: Thursday 9/12/19

WOD: Thursday 9/12/19

“Family Feud”
Class Divides Into 2 Teams:
AMRAP 25:
50 Meter Sled Push (95/45)
100 Meter Farmer Carry (50/35)
200 Meter Run

WOD: Wednesday 9/11/19

WOD: Wednesday 9/11/19

“9/11 Tribute WOD”
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood (#70)/ 1.5 pood (#53))
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)

WOD: Monday 9/9/19

WOD: Monday 9/9/19

Overhead Squat
Build to Heavy Single

“Hot Mess”
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike/Row

WOD: Sunday 9/8/19

WOD: Sunday 9/8/19

“T-Rex”
On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks

Build in Barbell Weight

WOD: Saturday 9/7/19

WOD: Saturday 9/7/19

“Three Stooges”
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

Masters/Int: Power Snatches 75/55 then 55/35; Box Jump Overs 20/16″

WOD: Friday 9/6/19

WOD: Friday 9/6/19

Clean Complex
Build to a Heavy:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

“Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85
Masters/Int: 95/65

WOD: Thursday 9/5/19

WOD: Thursday 9/5/19

Strict Press
Build to Heavy Set of 5

“Heavy Metal”
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

Masters/Int: Strict Press 75/55

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