Friday, 15 May, 2015
Workout of the Day: MWOD: Banded Hip Extension (2 Minutes Each, Pg ) Bone Saw Calf Smash (2 Minutes Each, Pg) WOD: Complete the Following... Read More
Max Effort Bench
Main Event: 5 sets of db shoulder presses before each main session Rest pause, 80% x 2 rest 30 sec, x2, rest 30 sec x... Read More
All CFA Youth Classes cancelled May 20-31
Our Pre-K, Kids, Pre-Teen, and Teen classes will be taking a well deserved end of school vacation from May 20-31. We will resume classes on... Read More
Teens: 13 May, 2015
Warm Up: Jog 400m 5 Squat-> Line Hops 5 Push Ups-> Lunge Walk 5 KB Swings-> Bear Crawl Skill: Pull Ups Workout: As many reps... Read More
Pre Teens: 13 May, 2015
Warm Up: Jog 400m 5 Squat-> Line Hops 5 Push Ups-> Lunge Walk 5 KB Swings-> Bear Crawl Skill:Pull Ups Workout: As many reps of:... Read More
Kids: May 14, 2015
Warm up: 4 Station Relay Skill work: Med Ball Power Clean (from the ground!) WOD: In teams of 3-4, rotate through the following four stations:... Read More
Pre-K: May 14, 2015
Skill work: Dip-Shrug (aka “oompa loompa” – “I don’t know” Warm up: Relay WOD: AMRAP in a given amount of time of 1 Box jump... Read More