Workout of the Day

WOD 5/5

Performand & Foundations
A.6 Rounds
2 Power Snatches by Feel
6-8 Pull-ups
Rest 2:00
*Power Snatch Weight recorded

B.  3 Rounds AFAP
10 Power Cleans  @ 115/75
6 Push Press  @ 115/75
*Each Round Time is recorded

“I never had a policy; I have just tried to do my very best each and every day.” –Abraham Lincoln

 

Performance & Foundations – AM
Lee 3:01 95
Mitch 2:19 95
Matt 3:37 105
Carlos 3:33 95
Kara 2:45 55
Sarah 3:18 65
Ken 2:59 95
Jon 3:09 95
Braden 3:07 95
Nicole 2:24 rx
Janet 2:52 65
Vy 2:24 65
Sophia 4:04 35
Megan 4:02 35
Ryan 3:51 65
Dayna 2:01 rx
Claudia 2:42 65
Schittone 4:00 95
Ballet 2:48 95
Jose 3:13 95
Page 2:07 rx
Tom 1:58 rx
Mr.T 2:22 rx
Roland 3:55 75
Dylan 1:40 rx
Kayleen 2:49 65
Erica 2:00 rx
Ray 1:44 95
Jessica 2:42 60
Mercy 2:10 55
All Levels – Noon
Danielle 2:31 35
Jessica 1:58 rx
Chris 2:48 rx
Jared 2:25 rx
Mer 1:48 55
Shanon 3:17 35
Nicole 2:53 55
Alex 3:08 35
Nicole T 3:01 55
Foundations & Performance – PM
Gil 95
Gary 3:18 95
Mike 3:33 115
Walker 2:32 75
Cari 3:33 55
Malia 3:41 60
ABC 3:32 55
Aaron 2:26 135
Adelle 3:26
Jim
Sean 2:50 85
Pam 2:48 55
Amber 2:43 75
Matt 3:00 mod
Ebelia 3:00 45
KJ 2:36 65
Chandan 3:04 45
Chris 3:07 95
Maureen 2:53 25
Morgan 3:27 65
Jillian 2:29 65
Edge 2:34 75
AG 2:24 145
Carrie 2:55 75
Ally 2:49 75
Heather 2:20 85
Chad 2:20 145
Rahul 2:55 95
Brad 3:02 115
in Workout of the Day 305 comments

WOD 5/3

All Levels
2-3 Person Teams
800 M Run
100 Wall Balls
75 Pull-ups
800 M Run
*Teams Run together,  One person works at a time on the the exercises. Can’t move to on to pull-up until on wall balls are complete.
*Time recorded

 

mama

Next Saturday! Bring someone and let’s have some fun!

>>REGISTER<<

in Workout of the Day 321 comments

WOD 5/2

All Levels

A.  12:00 Alt. EMOM
even: 12 Lateral Step-up (Total)
odd: 6 Alt. DB Snatch

B.  3 Rounds
5 Wall Walk w/o pushup
15 Box Jump 24/20
200 M Farmers Carry

peachwebsite

All Levels
Ivan
Mr. T
Sean
Fernando
Lee
Victor
Beverly
LaShea
Emily
Matt
Vy
Mitch
Lulu
Roland
Matt
Nick
Kate
Jessica
Laura
Ballet
Page
Gilbert
Steve
Jose
Silas
Todd
Mer
Sean 11:20 (35# db)
Jared 10:23 (35# db)
Gil 14:30 (40# db)
Scott 13:41 (45# db)
Brian 15:40 (40/25)
Jessica 9:22 (30# db)
Faraon 13:22 (35# db)
in Workout of the Day 227 comments

Welcome New Members!

April brought us some beautiful Spring weather a great group of new 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.

Fernando Banda Lisa Ciesla Stephen Crockett Alex De Anda
Joseph Drake Dylan Faulkner Jake Gotcher Mark Grande
Scott Lindgren Todd Outlaw Jessica Perea Adelle Santos
Kim Scott Chandan Singh Joey Sosa Stephanie Wordekemper
Brande Yarnell Danielle Guevara Michael Fitz-Gerald Laura Ferrao
Ryan MacDonald Stephanea Sotcheff

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!

in Announcements / Workout of the Day 298 comments

WOD 5/1

Performance & Foundations
3 Rounds
15 Thrusters 95/65
10 Toes to Bar
15 Ground to OVHD 95/65
10 Burpees
400 M Run
*Time recorded

“Once you replace negative thoughts with positive ones, you’ll start having positive results.” –Willie Nelson

Foundations & Performance – AM
Sissy 24:38 45
Ebelia 23:43 45
Mel 20:05 45
Sarah 20:06 45
Shauna 20:18 45
Vy 18:57 45
Gage 20:34 rx
Maureen 19:23 mod
Carlos 22:36 65
Ken 21:08 65
Bryan 21:13 65
Alex 24:09 75
Adrian 23:57 65
Fernando 21:06 65
Matt 21:39 65
Lee 22:39 65
Nick 22:59
Claudia 26:44 mod
LaShea 20:00
Tow Matt 23:09
Ivan 19:30
Silas 24:30
Dayna 21:53
Jillian 24:01 rx
Jose 23:37
Kate 11:52 mod
Jake 18:28 mod
Steve 27:34
Lisa 15:17 mod
Danielle 15:01 mod
Ryan 12:29 mod
Mark 14:30 rx
Erica 21:16 rx
Kevin 25:00 75
Ray 21:52 85
Jenny 22:09 rx
All Levels – Noon
Joey 20:53 mod
Faraon 22:25 mod
Brooks 23:20 rx
Performance & Foundations – PM
Ian 19:29 rx
Gil 26:03 mod
Christopher 22:37 mod
Jeri 23:22
Adelle 21:42
Chris E 19:23 mod
Cassie 21:46 mod
Paul 22:48 rx
Missy 21:13 mod
Heather 17:54 mod
Leah 19:35 mod
Carrie 22:50 mod
Chad 22:50 rx
Chandan 20:31 mod
Mesgana 23:23 mod
in Workout of the Day 223 comments

WOD 4/30

Performance & Foundations
A.
10:00 EMOM
1 Power Snatch
*Increase weight 2.5-5 lbs / set
*Record Best Weight

B.
Build to a heavy Front Squat in 10:00
*Record best Weight

C.Front Squat x1x6 @ 90%

“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” –Norman Vincent Peale

Performance & Foundations – AM
Matthew 120 225
Lee 125 235
Mike r 105 195
Mitch 115 205
Victor 125 185
Adrian 105 175
Janet 80 155
Sarah 70 115
Vy 70 125
Michelle 45 115
Humberto 90 135
Melanie 80 135
Schittone 135 255
Ballet 135 160
LaShea 75 135
Claudia 85 145
Mike 145 275
Mr.T 165 265
Gilbert 100 185
Silas 125 165
Tow Matt 125 205
Jose 95 175
Tom 170 265
Dylan 110 175
Jenny 75 145
Ray 130 245
Matt
All Levels – Noon
Sydney 60 100
Jared 127 250
Faraon 105 165
Kevin 110 210
Joey 145 165
Ian 150 295
Jessica 105 130
Foundat & Performance – PM
Gil mod 145
Heather 90 135
Leah 80 135
Scott 115 185
Matt 125 185
Fernando 115 185
Dan 135 225
Steph 45 115
Pam 60 120
Chris 115 185
Adelle 25 35
Matt 35 35
Jim 25 25
in Workout of the Day 283 comments

WOD 4/29

Performance & Foundations
3 Rounds for Quality
10 Sprawls
10 Step-ups
10 Russian Sit-ups
10 DB Hang Power Snatch
500 M Row

“Life is a song – sing it. Life is a game – play it. Life is a challenge – meet it. Life is a dream – realize it. Life is a sacrifice – offer it. Life is love – enjoy it.” -Sai Baba

 

Foundations & Performance – AM
Emily
Ebelia
Matt
Vy
Brian
Tineke
Sarah
Ivan
Josh
Melanie
Gage
Sissy
Janet
Beverly
Braden
Humberto
Lee
Adrian
Danielle
Steven
Ballet
Tow Matt
Jables
Tom
Claudia
Gilbert
Page
Jillian
Jose
Silas
Mr.T
Roland
Mary
Billy
Todd
Dylan
Ray
Ladies Class
Lulu
Shanon
Mer
All Levels – Noon
Kevin
Alex
Dustin
Joey
Faraon
Performance – PM
David
Gil
Missy
Ade
Jari
Matt
Joy
Jessica
Jeanette
Sean
Chris
Ian
Nicole
Frank
Chris
Jessica
Morgan
Cassie
Paul
Carrie
in Workout of the Day 245 comments

WOD 4/28

Foundations & Performance
A.
10:00 EMOM
1-3 UB Pull-ups

B. Build to a heavy Power Clean to Overhead in 10:00

C.“Grace”
30 Clean and Jerks for Time 135 lb, 95 lb
*Time Recorded

“Grace is the beauty of form under the influence of freedom.” -Friedrich Schiller

Foundations & Performance – AM
Mitch 2:22 rx
Shauna 2:49
Vy 2:59
Janet 2:49
Kerri 3:19
Melanie 3:14
Ivan 3:45 rx
Sissy 3:59
Brian 4:00
Ebelia 4:21
Victor 4:34
Ken 4:47
Matthew 4:34
Creamer 3:16
Mr. T 3:24 rx
Page 3:11 rx
Jose 3:53
Dayna 3:47 rx
Ballet 4:34
Steven 4:38
Megan 4:30
Jillian 5:33
Dylan 3:30 rx
Jon 4:14
Ray 4:28
Todd 3:12 rx
Matt R 5:24
All Levels – Noon
Jared 4:12 rx
Shanon 4:51
Sydney 4:21
Performance & Foundations – PM
Ian 3:25 rx
Gil 3:18 95#
Jessica 3:28 rx
Adrian 5:05 95#
Gary
Kevin 4:12 115#
Dustin 5:59 95#
Sophia 5:35
Matt P 4:22
Sean 4:19 95#
Matt F 3:40 115#
Pam 4:33 55#
Stephanie 3:25 60#
Christopher 3:27 115#
Brande 2:37 65#
Heather 3:24 85#
Ally 4:13 85#
Kim 3:53 65#
Missy 4:06 65#
Vamsi 5:38 65#
Chandan 3:50 65#
Chris 4:37 75#
Schittone 3:20 95#
Morgan 3:37 55#
Julie 4:31 55#
Mayela 3:45 55#
in Workout of the Day 250 comments