Get quality products at an even better price when you sign up for a subscription at CFCOA. When you get a monthly subscription of protein powder, it’s only $38.99 per month (a savings of $6 per bag!), and a monthly… Read more »
Peak 5 Fitness Blog
Halfway EFL! Potluck and Keeping Motivated Presentation!
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 »
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.
Today's WOD
Monday August 19, 2019
CrossFit
Complete as many rounds as possible in 23 mins of:
Run, 200 m
10 Push-ups
15 Russian Kettlebell Swings, 24/16 kg
20 Hanging Side Knee Raises
Bootcamp
#24
Warm-up
Mountain climber
Walking Lunge side rotation
WOD
1 Row
Farmers carry
2 Tuck Jumps
Inchworm
3 Goblet Squats
Flutter Kicks
4 Donkey Kicks
Sit-ups
5 Jumping jacks
Chair Pose
6 Row
Bicycles
Recovery
Foam roll IT band
Banded hamstring
Burner
Every 1 min for 14 mins, alternating between:
20 Wall Balls, 20/14 lbs
40 Double Unders
Recovery: Pigeon Stretch
Posted in Daily WOD Comments Off on Monday August 19, 2019
