Month: September 2015

WOD for Wednesday, 9/30/15:

3 rounds:

AMRAP for 1:30 minute: row for calories
AMRAP for 1:30 minute: C2B pull-ups
AMRAP for 1:30 minute: air squats
rest 1:30

WOD for Monday, 9/28/15:

20 thrusters (115#/75#)
15 toes to bar
10 box jumps (30″/24″)

WOD for Friday, 9/24/15:

5 rounds:

25 wall balls (30#/20#)
50′ handstand walk

WOD for Wednesday, 9/23/15:

50 calorie row
40 kettlebell swings (70#/53#)
30 box jumps (24″/20″)
40 kettlebell swings
50 calorie row





Happy Monday CFA!

If you haven’t noticed, there’s a bit of a change of the seasons thats happened at the box. School started recently which means busier schedules for most of you! And when we start to get busy, we start to get stressed, and when we start to get stressed…you all know what happens.


Believe me, I know how hard it can be to make sure that your health and fitness are still taking precedent amidst the craziness that is most of your lives, so we want to do all we can to give you a little extra incentive to keep at it because this is when we know you need it the most!

So starting October 1st, we’re going to start a “No Sugar Challenge.” We know that when embarking on making changes in your nutrition, it can be a little overwhelming at times. So to make it simple, we’re just going after what is at the heart of what tends to give most CFA Athletes (and Americans for that matter) the most trouble in our health and fitness journey. Here is a brief rundown of the rules and details:

This is a partner challenge, so be asking your fellow athletes at the gym if they want to saddle up with you! Each day, you can get a maximum of 5 points. 2 points for not consuming any sugar, 1 point for getting a minimum of 7 hours of sleep per 24 hour period, 1 point for training (or mobility if its a rest day), and 1 point for consuming at least 64 oz. of water per day. Each person will get a booklet with more detailed instructions and a way to log your scores each day. At the end of the month, we’ll tally each teams score to determine the winners!

The winning team gets a new CFA hoodie and t-shirt!

There will be a sign-up sheet at the gym starting tomorrow morning, so grab a partner and let’s get after this thing!


WOD for Monday, 9/21/15:

3 rounds:

20 deadlifts (185#/125#)
10 muscle-ups

WOD for Thursday, 9/17/15:

3 rounds:

run 400m
rest 2 minutes
10 power snatches (135#/95#)
rest 2 minutes

WOD for Wednesday, 9/16/15:


back squat (185#/125#)
calorie row

WOD for Tuesday, 9/15/15:

4 rounds:

20 kettlebell swings (70#/53#)
10 burpee muscle-ups

WOD for Friday, 9/11/15:

14 rounds:

9 wall balls (20#/14#)
11 sit-ups