WOD 7/5


A. Skill Practice Warm Up:
Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ with a 2-3 second pause (think of an ‘ab wheel’ on the rings).

12:00 EMOM
Min 1 – 2 Front Box Squat @ 50-60%
Min 2 – 4 Strict Pull-ups (add weight or bands as needed)
*Sets across for both exercises

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
10 rounds For Time:
5 Thrusters @ 115 / 75 / 45
10 Kipping Pull-ups @ 5 reps / 10 ring rows
100 m Sprint
Rest 1:00
*time recorded
*30:00 Cap

Scaling Guide: 18 – 28 min including the rest, about 2:20 per round including the rest. Record total time without rests (subtract 9 minutes from time after last sprint

WOD 7/4 – CFA Closed No Classes

No Class – Happy Independence Day!!


A.1 Mile Run for Time

Rest time it took to complete mile

800 M Run for Time

Rest time it took to complete 800 M

400 M Run for Time
*post times and picture in our member forum!


3 Sets
Max Consecutive Double Unders
Rest 2:00

WOD 7/3

14:00 EMOM
Min 1 – 2 Jerk @ 90-100%
Min 2 – Rest
*Sets across for both exercises
*Split Jerk weight recorded

7 minute AMRAP
12 dumbbell hang power snatch -single arm @ 45/30/15
8 single arm dumbbell overhead squat (same as above)
*Every time you put the dumbbell down, you have to suitcase carry it 40’ before your next set
*Rounds + Reps recorded

Scaling Guide:
– 4 – 7 rounds, about 1:20 per round.
– Scale Up: 53/35lb kettlebell

Optional ‘Cash Out’:
4 min max cal row or airdyne

REMINDER: Open Gym closed from 1-4 today

CFA will be closed Tuesday July 4th

Adventure Series || Max McGregor || Iceland

Here at CFA our goal is to push people outside their comfort zone to pursue a great life. While there are many factors to achieving a great life we believe we can have a meaningful impact in three primart areas. Providing a supportive community of fun likeminded people, a lifelong pursuit of fitness that improves ones physical, mental, and spiritual being, and an attitude of adventure to explore this world.  Today we start our “Adventure Series” to highlight members that embody that spirit of adventure, and use the tools they hone daily in the gym to explore the beauty and tranquility of this world! 

Max McGregor || Iceland

What’s up CFA – here I sit contemplating where to start on this piece Wes asked me to write about my experiences earlier this month. Our fearless leader has a long term goal of encouraging all of us to utilize our fitness outside of the gym, and it looks like I might’ve unintentionally, although very happily, modeled the behavior he’s looking for from our community.

Earlier in June I spent a week touring the south coast of Iceland with a few of my best friends. We started the week in the capital city of Reykjavik, spent a couple days there, and then spent our last five days in our home base of Hella. From Hella we traveled throughout the south coast over the course of the week. It’s easy to list the things we saw – from breathtaking waterfalls, to beautiful glaciers, mountains, geysers, black sand beaches, and probably most importantly – Game of Thrones filming locations. Although cliché, the photos don’t even come close to giving the experiences justice.


To speak to the theme of Wes’s big picture fitness goals for us – being fit was certainly needed. Climbing 500 steps to the top of a waterfall or hiking 60+ vertical stories to look over the Atlantic washing onto a miles wide black sand beach is no joke. Even being in good shape those were both strenuous chores. That being said, what was even more important to me was getting out of my comfort zone and putting the grind of daily life aside. Booking a trip to a foreign place isn’t always easy, especially if you’re new to traveling, and neither is forgetting about the things that seem so important to you – your job, your pets, the people you encounter on a daily basis.


The unknown feeling forcing you to push beyond normal physical & mental comfort levels is the area that allows you to grow. I know the first time I stepped into a CrossFit gym was a terrifying experience, but now I prioritize my schedule around making it to class. I think the same sentiment can be applied to travel for those who haven’t experienced new places as well as plenty of other outlets of life. It feels good to do something different and uncomfortable, to break out of routine, and to utilize the bodies that we spend so much time building inside CFA.



WOD 6/30

A. Skill Practice Warm Up: Spend 10-15 minutes working on Handstand and HSPU progressions.

B. 7:00 AMRAP
12 OVHD KBS @ 24K / 16K / 12K
40′ bear crawl
Strict chin-ups @ 6/3/3 ring row
*rounds + reps recorded

Scaling Guide:
– 3 – 6 rounds, about 1:45 per round.
– Scale Up: 32K / 24K kb, 20’ handstand walk instead of the bear crawl.

Optional ‘Cash Out’:
3 rounds
10 toes to bar
200m run

Last day to register for Murph!

Check out the event!

WOD 6/29

A. 14:00 EMOM
Min 1 – 1 Jerk @ 90-100%
Min 2 – 4/leg DB Split Squats

*Sets across for both exercises
*Split Jerk weight recorded

B. 5 rounds
5 Deadlifts @ 275 / 185 / 105
10 Burpees
*time recorded

Scaling Guide:
– 3:30 – 8 minutes, about 1:10 per round.

Optional ‘Cash Out’:
5:00 AMRAP
15 wall ball
100m farmer carry


WOD 6/28

A. Skill Practice Warm Up:
In 10:00 Minutes
Build up to 50-70% as quickly as possible

Snatch (w/:03 pause below knee) + Hang Snatch (Above the knee)

B. 10-8-6-4-2
Hang power snatch @ 115 / 65 / 35 lb KBS
Push jerk @ Same
Double Unders (Scale:: 2 single = 1 DUs )
*Time reocrded

Scaling Guide:
– 5 – 12 minutes
– Scale Up: 135/85, Double Unders must be unbroken sets

Optional ‘Cash Out’:
Murph Training:
20:00 Run @ steady pace
*wear a vest if you plan to do so on Murph Day


WOD 6/27

A. 14:00 EMOM
Min 1 – 1 Front Box Squat  @ 50-60%
Min 2 – 3 Strict Pull-ups (add weight or bands as needed)
*Sets across for both exercises

B. 4 rounds
6 Overhead Squats @ 115 / 65 / 55 (scale to front squats if mobility is the issue)
8 Toes-to-Bar
12 Wall Balls @ 20lbs/10ft, 14lbs/9ft, 10lbs/8ft:
100m Sprint
*Time recorded

Scaling Guide:
– 5 – 10 Minutes.
– Scale Up: 135/85 and 30/20 Wall Ball


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WOD 6/26

A. Skill Practice Warm Up: Spend 6 minutes getting 3 sets of L sits (or progression) on parallettes or rings.

B. 12:00 EMOM
Min 1 – 3 Jerk @ 80-90%
Min 2 – 5/leg DB Split Squats
*Sets across for both exercises

C. “Wolfbane“
For time.
Power Clean @ 135 / 95 / 55
Bar-facing burpee
*Time recorded

Scaling Guide:
– 5-12 minutes, about 3-6 minutes to finish the 12s.
–  Scale Up: 105/155lb bar.

Optional ‘Cash Out’:
3 Rounds
60s plank
30 cal row


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