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

Rest 3 Minutes

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

Rest 3 Minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)


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
Jumping Chest to Bar Pull-ups
Banded Chest to Bar Pull-ups


“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.

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