Frank Figs, ATOMIC July 2014! Frank not only works 90 hours a week at one of the most stressful jobs ever invented, but manages to (along with his awesome wife) raise two great kids at the same time. OH, then… Read more »
Why? Because he kicks butt! Do you want to see somebody give it their all on a WOD? Alex will. Do you need a hand with anything? Alex will be there. Do you want someone around who’s always positive and… Read more »
Kandarpa, The five foot wonder! Well, tell you what…. She’s wonderful & BadAss. Kicking butt for well over two years now. Always a fun person to have in class regardless if your coaching or trying to keep up with her… Read more »
MY LUNGS ARE GOING TO EXPLODE – The Importance of the Breath in CrossFit & Life In this workshop, we will learn about the cardiovascular system and put these concepts to the test through some simple workouts. Understand the breathing mechanics… Read more »
Congrats to Nicole for graduating Core. Welcome to the CFCOA family!
Can you believe it? We’ve had to put up with Frank Figueroa for 3 years. Frank, we just want to say F*** you for choosing to stick with CFCOA!
You may see him quietly kicking ass during the 4:30 classes. Or you may have seen him walking his ridiculously cute terrier to the Helio Cafe. Either way, Patrick is a familiar face in these parts and a dedicated member… Read more »
Run 1 mile, lunging 30 steps every 1 minute.
Alex, you are an amazing athlete, and we are honored that you have chosen CFCOA as your workout hub for the last 3 years.
We have a lot this month! Congrats to Ara, Ally, Sam, Jake, SoYeun, Daniel, and Monica – you did it! Welcome to… Read more »
5 rounds for time of:
20 Wall Balls, 20/14 lbs
20 Kettlebell Sumo Deadlift High-pulls, 32/24 kg
20 Box Jumps, 20 in
20 Dumbbell Push Press, 35/20 lbs
Run, 200 m
Rest 1 min
Plate/Box toe touches
Walking Lunge hand on ground and reach for air
1 Wallballs (L2), Medball squats (L1)
Horse Stance Punch
2 Jump Rope (L1), Double Unders (L2)
4 Jump Rope (L1), Double Unders (L2)
5 Tuck Jumps
6 Jump Rope (L1), Double Unders (L2)
Wide leg toe touch
Foam roll calves