5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls

Barbell Overhead Walking Lunge
Build to a Heavy at Each Distance:
100′ Barbell Overhead Lunge
50′ Barbell Overhead Lunge
25′ Barbell Overhead Lunge

Rest as Needed Between Sets

“You’re remembered for the rules you break.” – General MacArthur

There’s something oddly intoxicating about fitting into a group. By falling in to cultural norms. It’s truly in our DNA – to connect with others through similarities.

That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.

These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.


Upcoming classes and events…

=> SQUAT WORKSHOP! Tomorrow, Sunday 9/29 at 9am. Come play if you want to learn how to make your squat easier, more efficient, and stronger! Plan an hour or so and be ready to move!

=> 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. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

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