Blog

Monday  Every 2 minutes for 5 sets: – Full 3 second pause at the bottom of each rep.   – Focus more on proper p…

Can you build strength after 40? Absolutely! Many people think that we get weaker as we get older. And it’s true that we’ll al…

Monday  WOD 2 rounds for total reps: AMRAP in 3 minutes: Rest 2 minutes, then: AMRAP in 3 minutes: Rest 2 minutes, then: AMRA…

Workouts will be done individually Workout 1: 2 rounds for time: Damper can be on any setting.  If it rains, we will do shuttle …

Monday  WOD AMRAP in 7 minutes: 60 double unders 15 toes-to-bar Rest 3 minutes, then, AMRAP in 7 minutes: 15/12 bike calories 15 …

Monday  WOD In 2 minutes, max reps of: 100 double unders(100 singles sub) Max reps of wall walks in the time remaining  Rest…

monday WOD For time: 3 rounds of: 3 bar muscle-ups 8 burpee box jump overs(24/20) Rest 2 minutes, then,  2 rounds of: 6 bar m…

APRIL ATHLETE OF THE MONTHDANA BAKER Dana has been around CFA FOREVER! Since the very beginning! An energy powerhouse we are so lu…

Monday, April 14 2025 Deload week EMOM for 8 minutes: 1 back squat 1000 M row 100/80 bike calories Tuesday, April 15 2025 EMOM for…