Saturday 07.04.2015

Open Gym 930am-1130am

Happy Independence Day!


3 rounds for time
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.


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Friday 07.03.2015

Granite Games #3

50 Cal row

50 Wall Balls

50 Shoulder to Overhead (115/85)

50 Box Jumps (24/20)

17min AMRAP


Meg showing us a great OH Lunge.  Great picture showing the hand, shoulder, hip, and knee are in a straight line, very similar to our split jerk!  Work on your OH Lunges and you will have a better understanding of your split jerk.  Great work Meg!

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Thursday 07.02.2015

Rest Day

Come in and get better!



Big shout out to my father-in-law for competing this weekend.  This Grandfather is competing with people half his age and doing well.  I remember him saying at last years Duo that he wanted to commit himself into doing this years Duo and he did.  Almost 60 and competing, great work Kim!

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Wednesday 07.01.2015

Hang Power Cleanx2 + Push Jerk x1

As Heavy As Possible in 10min

rest 2min

then take 70% of that and do a 3min AMRAP Hang power clean and push jerk.

rest 2min

800m run

400m run

200m run

all back to back runs.  Once you return from your 800m run touch the garage door and immediately go to your next run.



If you come to 6:30pm class you may have met Liz.  She is one of our newest members and we truly enjoy her in our 6:30pm class!  If you have not met her yet please introduce yourself, she is a fantastic person!


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Tuesday 06.30.2015

Row 1000m

Take your time in minutes and do that many rounds and take your seconds and do that many reps of the following exercises

Double Unders

Sit ups

KB Swings (1.5/1)

Push Ups


25 Plate Touches (45/25)

25 Plate Lunges (45/25)

2 rounds

theduowinner2015Congrats to our own Chris C. and Ann Z. for taking 1st place and McKenzie and Landon for placing 3rd in the Rx’d division.  We could not be more proud of all of you and you all represented CFA well!  We had some first timer and we had some first timers in a Rx’d competition.  It was a great event and look forward to next year!


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Monday 06.29.2015

Morning classes will be closed and first class will be at noon today

20 bar facing burpees

10 front squats (185/125)

400m run

2 rounds

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Saturday 06.27.2015


First heat at 8am and we will be heading to Lake Cunningham around 2pm!  Come out and join us today and tomorrow and cheer on all the amazing athletes!

the duoshirt

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