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Strength Specific Seminar- Coming Nov 2!

Listen to what CrossFit legend Annie Sakamoto has to say about the SSS We are excited to announce that Strength Specific Seminars will be returning to CFCDA on Nov. 2, 2013 for an 8-hour, one-day “Bronze” olympic lifting seminar! After last year’s session with Billy and Jared, both Derek and I

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Giddyup (+programming note)

a slightly tougher version of today’s complex… A brief note on programming: for the next six weeks we will be focusing on getting more time under the barbell (oly lifts will be seen 3+ times instead of 2+ times per week), mostly in the form of complexes designed for lighter

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Stay Classy

Whole class mega-wod. It’s going to be a blast!

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Deadly Combo

Warm Up: line drills Skill:  snatch grip deadlift, pausing at below the knee and mid thigh 2-2-2-2-2-2 WOD: Deadly Combo 9-1 reps of deadlift, at 10% over bodyweight double-push up burpee-over-bar Rx+: 10-1 reps of: deadlift, at 20% over bodyweight burpee over barbell ring dip  

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Ryan

Ryan Reinhardt was a CFCDA athlete who passed away tragically on Sept 12, 2010 at the age of 18. We initially wrote a memorial workout for him in 2010, today we will honor his memory with an updated version. Rest in peace, Ryan! We miss you.  Warm Up/Skill: learning the

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ANNUAL FALL PALEO CHALLENGE: Sep 23rd-Oct 25th!

The Paleo Challenge is for people who want to lose fat, gain muscle, increase performance, have: less joint inflammation, better digestion, better blood glucose control, a healthier heart, nicer skin, a better attitude, and fewer medications. We challenge you to change your diet for only 32 days of your life and

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Sledheads

Suplex! Warm Up:  glute activation Skill: glute bridges BB glute bridge, 3×10 WOD:  Sledheads in teams of three: A: alley sled pull, 3/4 BW alley sled drag, 3/4 BW B: 2′ AMRAP, 5 toe to bar, 5 burpees C: rest 3 rounds each  5:30 competitors group: show up at 5:00,

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Turkish Get Gone

Warm Up: Skill: snatch E2MO2M, 20′: snatch + 1-1/4 OHS (10 sets) Skill Option:  4 sets, 5 steps each leg DB OH lunge (single arm, heavy) in between each set, 4 sets, 3 negative pull ups (add weight if needed) WOD: Turkish Get Gone 5′ to find a 1RM turkish

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The Basics, Redux

Warm Up: hip, ankle, and shoulder mobility instructor led mobility, 5′ Skill: clean and jerk complex  halting clean pull (pause above knee) power clean front squat jerk Skill option: DB cleans and jerk technique spend some time drilling the basics of these great movements! -as a class, spend 5′ prepping

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Wedding Bells

In this workout, teamwork and communication are key WOD: Wedding Bells 10 partner deadlifts with 1/2 combined weight (CW) 10 partner power cleans and jerks with 1/2 CW then 80 partner wallballs, only count reps if partner is actively holding a chin-over-bar hold 40 partner burpees (1 jump=1 rep) then 10

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