Push Jerk
Build to Heavy Set of 3

“Bruiser”
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders


Recovery Bike
3 Rounds:
3:00 Recovery Bike*
Between sets, 20 GHD or AB-mat Sit-Ups.

In every 3:00 interval, the aim is to gradually increase our speed.
Minute 1 – Light Pace
Minute 2 – Moderate Pace
Minute 3 – Moderate/Fast Pace

In the entire duration, we are holding a recovery pace, but we are moving from “conversational” to a relatively challenging pace in the final minute. No rest between rounds – we’ll get right back on the bike.


“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca

It’s a cliche to say life is short.
Yet, life is plenty long. If that is, we spend it intentionally.

At first glance, this quote can be interpreted as a means to fight back procrastination. Another interpretation is action in different way. Instead of focusing on doing more, on accomplishing more… appreciate more. In a world where the norm is do more and more… it’s a step back. So that, we can take in the moments we have in front of us. So that we can focus on the quality of the most important parts of our lives, as opposed to being caught up in the “gold rush”.

If we can live with both intention and gratitude, life will be plenty long.

Upcoming classes and events…

=> CrossFit Open! CFA Friday Night Lights. Friday evenings at 6:30pm @ CrossFit Ambition. Oct 11th, Oct 18th, Oct 25th, Nov 1, & Nov 8th. If you are in the Open, come throw down in your team color or costume to match the weekly theme. If you aren’t in the Open, come cheer on your friends!

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