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 »
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 »
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, you are an amazing athlete, and we are honored that you have chosen CFCOA as your workout hub for the last 3 years.
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 »
We have a lot this month! Congrats to Ara, Ally, Sam, Jake, SoYeun, Daniel, and Monica – you did it! Welcome to… Read more »
While the number of supplements on the market could fill a landfill (and most probably should), fish oil remains one of the few highly regarded additions to a good diet. It’s one supplement we absolutely recommend. What does fish oil do?… Read more »
Lift heavy things. It’s the mantra of many CrossFitters, but also an incomplete one. A better motto would be, “Lift heavy things, from the right position, in the proper manner, at the correct speed.” The reason so many CrossFitters get… Read more »
We had an amazing turnout at the Big Bang Competition and Grand Re-Opening Party on Saturday, October 11th. Fun was had by everyone, whether they were competing or cheering, and there was… Read more »
Join us for our first holiday party in the new gym on Saturday, December 13th starting at 7pm. Fun times, good food, and drinks a plenty! Look out for an email with more details soon.
CrossFit
5 rounds for time of:
100 Double Unders
20 Strict Pull-ups
Burn Bootcamp
#28
Warm-up
Box step ups
Hold or Dynamic Hollow Hold
WOD
1 Jumping alternating lunges
Inchworm
2 Jumping jacks
Box Jumps (L2), Box step ups (L1)
3 Shuttle Run
Lunges
4 Plate/Box toe touches
Scissors
5 Box Jumps (L2), Box step ups (L1)
L-hang
6 Burpees
Crunchy Frog
Recovery
Foam roll calves
Banded shoulder stretch (hooked on pull-up bar)
