Announcements

WOD 5/20

Foundations & Performance

8 Rounds AFAP
3 Hang Squat Cleans @ 135 / 95
5 Pull-up
100 M Run
2:00 Rest
*Avg. Interval Time Recorded

“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.” –Jesse Owens

5.20 blaz

CFA Regionals Team Member: Blaz Ruzic

5.20 gold

CFA Regionals Team Member: Alex Gold

3 Days Until Regionals!

Performance & Foundations
Ebelia :53
Suzy :44
Ivan :37
Bev :44
Sarah :46
Adrian :50
Lee :53
Kara :46
Braden :51
Abby :44
Maureen :46
Michelle :49
Sissy :47
Chris :43
Josh –
Fernando :52
Gage :40
Mel :46
Matt :42
Vy :44
Ryan :51
Stephen :50
Mr.T :58
LaShea :52
Jose :57
Page :38
Jillian :56
Jables :59
Jessie 1:07
Claudia :59
Silas :53
Eric :43
Brian :42
Ballet :46
Scott :54
Erica :52
Ray :45
Ian :38
Ladies Class
Mer :61
Kayleen :56
All Levels – Noon
Walker :44
Alex 1:02
Malia 1:09
Adrian :58
Todd :34
Performance & Foundations – PM
Jessica :47
Gil :43
Mary :58
Jeri :56
Amber :56
Matt :45
Kline :47
Pam :58
Stephanie :52
Fro 1:01
Sean :50
Adrian :41
Amanda –
Dylan :52
Kim :54
Sydney :50
Heather :45
Chris 1:01
Simon 1:00
AG :48
in Workout of the Day 2,915 comments

WOD 5/19

Performance & Foundations
A1. RDL x8x3 by feel Rest :45
A2. Step-ups  x8x3 Rest :45
B.3 Rounds
10 Burpees
12 Box Jumps Step Down
200 M Run

*total time Recorded

 “A dream doesn’t become reality through magic; it takes sweat, determination and hard work.” –Colin Powell

5:19

CFA Regionals Team Member: Lindsey Guelde

5.19 liz

CFA Regionals Team Member: Liz Collura-Rosenberg

 4 Days Until Regionals!

Foundations & Performance – AM
Stephanea 7:43
Ebelia 7:47
Kate 7:44
Sean 6:54
Ivan 5:48
Mitch 6:38
Victor 6:16
Bev 6:42
Braden 6:28
Brian 6:01
Sissy 7:32
Matthew 5:44
Vy 6:23
Ken 7:47
Adrian 7:25
Mel 8:03
Gwar 7:11
Ballet
Page 5:50
Mr. T 8:48
Roland 9:42
Dayna 7:21
Jillian 7:42
Stephen 6:46
Jables 8:15
Jose 7:58
Gilbert 5:59
Nick 8:50
Ray 6:38
Ian 6:02
Mer 8:25
All Levels – Noon
Todd 7:40
Jared 6:26
Dixie 8:25
Nicole 8:07
Shanon 8:09
Amber 7:34
Joey 8:51
Billy 7:35
Jake 8:25
Foundations & Performance – PM
Jessica 7:06
David L 10:00
ABC 10:32
Adrian 10:42
David 7:35
Jeri 8:49
David 9:29
Allyson 8:08
Nole 8:09
Sean 8:40
Julia 10:06
Kristi 11:46
Heather 6:43
JRod 9:09
Dustin 8:17
Maureen 9:31
Alex 8:45
Cassie 9:22
Paul 7:25
Leah 9:20
Chris 8:48
Nicole 8:17
Chandon 10:16
Matthew 10:01
Vamsi 11:15
Mayela 10:10
in Workout of the Day 2,763 comments

WOD 5/17

Performance
Row 20 calories
30 Burpees
40 ground-to-overhead @ 95 lbs, 65 lbs
50 Wall Balls @ 20 lb, 14 lbs
400 M Run
Time Cap 17:00

Foundations
Row 20 calories
18 No Push-up Burpees
24 DB Snatches @ 25 lbs, 15 lbs
30 Wall Balls @ 10 lb, 6 lbs
400 M Run

MAY 23-25 – Come support the CFA Team!

>>Get Tickets<<

in Workout of the Day 271 comments

WOD 5/16

All Levels

3 Rounds @ 1:00 / Station
1. Russian Swings
2. Single Jumps
3. Turkish Get-ups
4. Lateral Slides (Redline to Redline)
5. Ring Toes to Bar

or

Make up Test day

smoothie

All Levels
Ryan
Danielle
Nick
Steve
Kate
Brian
Maureen
Ballet
Mer
Vamsi
Chris
Kevin
Gil
Todd
Shanon
in Workout of the Day 295 comments

WOD 5/15

Performance & Foundations
2K Row for Time

“Whenever you are confronted with an opponent. Conquer him with love.” ― Mahatma Gandhi

Performance & Foundations – AM
Kara 8:51
Mitch * 7:43
Gage * 7:57
Ruhlin * 8:15
Sarah * 8:57
Kerri * 9:28
Maureen * 8:34
Braden * 7:48
Lee * 7:38
Adrian * 8:43
Matt * 8:14
Vy * 9:13
Mel * 8:57
Ryan * 7:34
Steve * 7:43
Claudia 9:42
Jessie 9:42
Megan * 8:49
Danielle * 10:16
Jose 7:30
Roland * 7:52
Matt * 7:36
Gilbert * 8:00
Lisa 10:51
Ballet 7:47
Laura 10:03
LaShea 9:22
Nick 8:12
Ray 8:12
Brooks* 7:15
Jenny * 9:05
Ian 6:48
Erica 9:25
Ladies Class
Lulu * 9:30
Shanon* 9:46
Nicole* 8:44
Mer * 8:53
All Levels – Noon
Jared * 7:23
Humberto 8:39
Todd 8:14
Faraon 9:14
Nicole T 8:56
Brian* 7:36
Walker 9:43
Jets 9:31
Adelle 11:39
Suzy 8:50
Sean 7:59
AG 7:12
Jrod 8:09
Chrissy 9:15
Leah * 8:56
Edge 8:32
Brad 7:24
Mesgana 10:41
Rahul 9:00
in Workout of the Day 223 comments

WOD 5/14

Performance – Post Test
1 RM Power Snatch
1 RM Front Squat 30X0

Foundations
3 RM Hip Power Snatch
3 RM Front Squat

“Experience is not what happens to you; it’s what you do with what happens to you.” -Aldous Huxley

Foundations & Performance – AM PS FS
Matthew ** 140 240
Ivan * 150 240
Adrian ** 115 180
Lee ** 130 255
Gage * 150
Victor ** 130 205
Vy ** 80 145
Sissy 70 130
Kara 65
Sarah * 80 115
Melanie ** 81 145
Humberto * 90 143
Stephanie 55 80
Mitch ** 125 225
Tow Matt 130 205
Nick 145 265
Page * 165 280
Danielle 50 95
Stephen * 115 175
Ballet * 125 185
Jose * 100 175
Claudia ** 90 159
Jessie 65 100
Mr. T ** 175 280
LaShea ** 75 135
Megan 50 65
Ian * 155 305
Dylan ** 100 185
Ray * 160 235
Matt ** 95 175
Lulu ** 90 160
Mercy ** 80 145
All Levels – Noon
Dustin ** 120 225
Dan ** 155 135
Nicole ** 70 125
Shanon ** 45 75
Faraon** 115 185
Jared * 155 255
Todd * 125 280
Foundations & Performance – PM
Adelle ** 40
Brooks ** 165 235
Nole * 175 275
Walker * 100 140
Dan * 150 235
Mayela ** 85 120
Mesgana ** 35 60
Chandan ** 95 125
Edge * 95
Rahul * 115 205
Nicole 75 145
Leah ** 92 170
Carrie ** 100 170
Kim * 70 135
Vamsi ** 75 140
in Workout of the Day 1 comments

WOD 5/13

Performance & Foundations
20:00 For Quality
400 M Run
5 Unweighted Step-ups/leg
5 Goblet Squats
5 KB Swings
5 KB Sit-ups
5 KB Tic Tacs/side
50 M Waiters Walk
*Move at an easy to moderate pace, focus on great movement quality throughout, a good goal would be to finish 3-4 rounds

or

Make up Day

“I do the very best I know how – the very best I can; and I mean to keep on doing so until the end.” -Abraham Lincoln

Performance & Foundations – AM
Sarah (fran) 5:11 45 s
Ebelia (fran) 5:04 45 s
Sissy (fran) 4:07 45 s
Kerri (fran) 4:48 45 s
Gage (fran) 6:38 rx
Humberto
Braden
Beverly (fran) 3:32 45 s
Ryan (fran) 7:26 75 s
Page
Dylan (fran) 9:12 65 s
Jenny (fran) 8:09 rx
Mer (fran) 6:00 55 band
Emily (fran) 5:48 35 box
Mr. T (fran) 6:04 s
Gilbert
Claudia
LaShea (fran) 5:44 45 s
Jose
Roland (fran) 11:19 75 s
Tow Matt (fran) 7:20 rx
Ballet
Adrian (fran) 7:45 l1
Mercy
Ray
Ian
Red
Nicole
Mitch
Faraon
in Workout of the Day 246 comments

WOD 5/12

Performance – Post Test
Fran
21-15-9
Thrusters @ 95/65
Pull-ups
*For time

Foundations
15-12-9
DB Thrusters
Pull-ups
*For time

“Chaos is inherent in all compounded things. Strive on with diligence.” -Buddha

Performance & Foundations – AM
Ebelia 5:42 35 s
Stephanea 4:13 l1
Jason 6:29 l1
Ivan 4:32 rx
Mitch 6:56 rx
Matthew 3:08 75
Lee 5:32 75 s
Humberto 3:50 45 s
Melanie 4:19 45 s
Vy 3:51 45 s
Laura 4:20 25 s
Danielle 3:38 25 s
Stephen 4:49 65 s
Claudia 5:46 55 s
Jose 4:39 75 s
Dayna 5:08 rx
Gilbert 5:10 75 s
Silas 6:29 75 s
Page 6:07 rx
Ballet 6:25 85
Erica 5:20 rx
Todd 5:40 rx
Ian 5:04 rx
Ray 3:14 75
Eric 6:41 rx
Mercy 5:09 55 s
All Levels – Noon
Nicole T 4:38 45 s
Nicole K 4:40 45 s
Jared 3:55 rx
Lulu 3:50 45 s
Performance & Foundations – PM
Adrian 6:32 65 s
Joseph – l1
Kristi –
Leah 6:45 rx s
Jeri 7:03 55
Jonathan 6:11 75
Allyson 5:45 65 s
Sean 6:36 65 s
Amber –
Morgan 5:55 55
Mike –
Edge 4:55 65 s
Rahul 6:12 75 s
Brad 7:07 rx
Kim 5:14 55 s
Chris D 5:34 75 s
Chandan 5:05 35 s
Maureen –
in Workout of the Day 2 comments

WOD 5/9

All Levels
A.  12:00 Alt. EMOM
even: 5 Lateral Lunge / Side
odd: 5/arm Russian Sit-ups

B.  5 Rounds
100 M Lateral Slide (50 m lead w/ right, 50 m lead w/ left)
100 Singles
100 M Waiters Walk  @ 24K, 20K (50 M R, 50 M L)

bison

All Levels
Sarah
Michelle
Maureen
Sissy
Lashea
Braden
Mitch
Victor
Fernando
Tom
Silas
Jose
Ballet
Megan
Gilbert
Claudia
Michael
Steven
Laura
Todd
Danielle
Vamsi
Lulu
Nicole
Kayleen
in Workout of the Day 255 comments