Open to all EFLers: bring your favorite healthy dish to share and then stick around for a presentation at 1pm on how to keep motivated in the middle of a diet challenge. Are you falling off the wagon? Do you… Read more »
Peak 5 Fitness Blog
FREE Seminar Saturday, February 7th 1-3pm
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 »
EFL! Challenge 4.1 – Starts Jan. 24th!
It’s almost time to kick off the latest EFL! Challenge. This time, the challenge will last 6 weeks, starting on Saturday, January 24th. Other details to follow but mark your calendars!
December Core Graduate!
Congrats to Nicole for graduating Core. Welcome to the CFCOA family!
Frank Celebrates 3 Years with CFCOA!
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!
ATOMIC Athlete of the Month: Patrick Mitchell
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 »
Yes Whey!
Sure, you probably kill it while you’re at the gym, but are you repairing your body afterward? After a rigorous workout, especially one involving strength training, your body is in serious need of some nutrients to help it recover and grow. That’s where… Read more »
The CrossFitter’s Gift Guide
We all know the biggest question surrounding Christmas: How much does Santa deadlift in total gift-weight on Christmas Eve? But the next biggest question of the holidays: What do we buy our CrossFit-crazed friends and loved ones? CrossFit City of… Read more »
Alex Celebrates 3 Years with CFCOA!
Alex, you are an amazing athlete, and we are honored that you have chosen CFCOA as your workout hub for the last 3 years.
Recipe of the Month: Holiday Salted Peppermint Bark
It’s holiday season, and you know what that means – lots of holiday parties. Here’s a quick and easy recipe you can make that is sure to be a hit among… Read more »
Today's WOD
Wednesday June 26, 2019
CrossFit
For 5 cycles:
AMRAP in 3 mins of:
10 Russian Kettlebell Swings, 24/16 kg
10 Burpees
10 Sit-ups
10 Goblet Squats, 24/16 kg
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
Bootcamp
#31
Warm-up
Seal Jacks
Warrior 1, 2, 3
WOD
1 Russian Kettlebell Swings
Push-ups (L1), Bar dips, (L2), Ring Dips (L3)
2 Air Squats
Horse Stance Punch
3 Goblet Squats
Plank Jacks
4 Skaters
Breakdancer kicks
5 Burpees
Turkish Get-ups
6 Broad Jumps
Toes to bar
Recovery
Foam roll quads
Woodpecker
Burner
15 min amrap:
Sprint 100m
20 RKBS
20 Wallballs
Rest 1 min
Recovery: Band Stretch Shoulders
Posted in Daily WOD Comments Off on Wednesday June 26, 2019
