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Dan’s Last CFCA workout tomorrow.

Dan is leaving this weekend to move to Santa Cruz, CA to train for the Molokai to Oahu Paddleboard Race in July. (that’s 32 miles of…

Workout of the Day

Conditioning RX 10 Rounds for time of 10 Deadlift 20 Box Jumps Challenge max push-ups in 2 minutes http://www.youtube.com/watch?v=SKGF-ErsJiI good article in Outside Magazine about both…

Paleo Challenge starts Jan 10th

Paleo Challenge… We are going to start the CFCA Paleo Challenge next Monday January 10th and run it through the end of February.  Diana Rodgers, a…

Workout of the Day

Conditioning RX 21 Walking Lunge 21 Pull-ups 21 Wallball 18 Walking lunge 18 Pull-ups 18 Wallball 15 Walking lunge 15 Pull-ups 15 Wallball 12 Walking lunge…

Workout of the Day

Conditioning RX As Many Rounds as Possible in 20 Minutes of 7  Hang power clean 12 Ring dips 21 Sit-ups Challenge Max Height  Box Jump http://www.thenewstribune.com/2010/12/26/1478664/sweat-with-crossfit.html…

No Evening Classes

Due to weather we are going to postpone our evening classes.  Pretty messy out there still. Be ready to “Bring it” ..tomorrow!!! Just kidding cause I…

Workout of the Day

Strength Open Gym time to work on skills Conditioning RX “Goats” We are working on our weaknesses today.  Think about what skills, lifts, exercises you need…

Workout of the Day

Virtual Shoveling…just as fun as the real thing! Conditioning RX AMRAP in 20 minutes of 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push…

Potential New Schedule as of Jan 1st. Comments?

Here is the potential schedule change for the new year. Take a look and let me know what you think..  Post thoughts below in the comments. …

Workout of the Day

heather. F is back from Vacation. Strength Overhead Squat Practice 10-5-4-3-2-1 Conditioning Rx 3 Rounds for time 30 Virtual Shovels 30 Box Jumps Maybe Santa is…

Yoga tonight… cancelled

We’re sorry to report that due to the weather, we’ve had to cancel yoga tonight at 8. Drive safe if you have to be on the…