WOD 7/25

2-3 person teams alternate each round

A. Complete as many rounds and reps as possible in 15 minutes of:
10 Burpees
20 Back Squats @ 135/95
*Teammates alternate each round

Rest 5 minutes, and then…

B. Complete as many rounds and reps as possible in 20 minutes of:
20 CTB Pull-Ups
40 Cal Row
80 DU
*teammates split work anyway they see fit, one athlete works at a time

Join Coach Erica and Austin Weightlifting for a FREE Olympic Weightlifting session from 9 – 11 am!

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WOD 7/24

A. 3 Rounds
15 Horizontal Pull-ups
10 DB Step-ups
B. 30:00 EMOM
Min 1: 10 KBS @ 24/20
Min 2: 10 Wall Balls  @ 20/14
Min 3: 10 Box Jump Step Downs 24/20

Free Community Olympic Weightlifting Session || Saturday, July 25 || 9 – 11 am


WOD 7/23

A. 15:00
Double Under Practice / Progression

B. 10:00 AMRAP
5 Squat Clean and Jerk @ 145 / 100 lbs
20 Double Unders

Free Community Olympic Weightlifting Open Gym Session >>>>> Saturday, July 25 || 9 – 11 am

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali

WOD 7/22

A. In 16:00
Power Jerk + Split Jerk x 8 sets

B. In 10:00
Strict Press

C. In 15:00
Back Squat x3x5 by feel

“Success is the result of perfection, hard work, learning from failure, loyalty, and persistence.” – Colin Powell

WOD 12/3

A. Snatch x2x6 by feel  Rest  2:00

 B. E202
Front Squat x1-2×6
by feel, build each set

C. 30 CTB Pull-ups in sets of 3. All sets should be un broken rest as little as possible.

“Discipline is the bridge between goals and accomplishment.” -Jim Rohn

Class Cancelled

The 6:30 pm class and Open Gym  will be cancelled this evening for our Staff Holiday Party. We will return to our regular class schedule tomorrow. Don’t forget to check out our Holiday Schedule and plan accordingly!

WOD 12/2

A. 20:00
Kip Pull-up

Progressions/Work/ Practice

B. 20:00 AMRAP
15 Power Snatch @ 75 / 55
25 Ball Slams 10 lb
35 Double Unders
*Reps Recorded

“Yesterday is not ours to recover, but tomorrow is ours to win or lose.” -Lyndon B. Johnson

Thanksgiving Holiday Hours

The Holidays are upon us! We will be having some changes to the regular class schedule to reflect the upcoming Holidays. Stay tuned for our December schedule.

Holiday Hours for the week of Thanksgiving will be:

  • Wednesday 11/26: Open through the noon class, Closed @ 1:00pm
  • Thursday 11/27: CLOSED – Happy Thanksgiving!
  • Friday 11/28: 9:00am & 10:00am Classes, Closed @ 11:00am
  • Saturday 11/29: Regularly scheduled classes (9:00am & 10:00am)


Welcome New Members!

October brought in a great new batch of members! If you haven’t had a chance to meet these folks yet, we’d like to take a moment to introduce the newest members to the CFA Community.

Hiba Adam Kaelyn Dillard Matthew Foley Jackie Kulesza Alex Mann
Jesus Martinez Victor Morrow Cassady Nordeen Ryan O’Rourke Matthew Pfiffner
Jeremy Phillips Jerry Phillips Elizabeth Ronco Brian Wei Jenny Wei

Welcome guys! We’re happy to have you on the team!
*If you are a new member and haven’t had your picture taken, please talk to your coach!

Gymnastics Seminar with Chris Lofland || December 6 @ CFA

Chris Lofland’s Gymnastics Seminar is 3 hours of interactive training that teaches the fundamentals and progressions of gymnastics movements as well as injury prevention and skill transfer to help increase proficiency in gymnastics that is specific to general and competitive fitness.

Warm-up + Foundation Skills + Shape Change
Muscle Up Progressions
Swinging + Muscle Up Critique and Corrections
Headstand + Handstand + Handstand Push Up Progressions
Extra Skill Work (per request. eg. Pistol, Quick Kip, Handstand Walk etc.) + Q&A

Space is Limited. Cost is $60 per person.

>>Check It Out<<

Register at: http://nrgxproject.com/gymnastics/