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
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 »
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!
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 »
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 »
For 5 cycles:
AMRAP in 3 mins of:
10 Russian Kettlebell Swings, 24/16 kg
10 Goblet Squats, 24/16 kg
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
Warrior 1, 2, 3
1 Russian Kettlebell Swings
Push-ups (L1), Bar dips, (L2), Ring Dips (L3)
2 Air Squats
Horse Stance Punch
3 Goblet Squats
6 Broad Jumps
Toes to bar
Foam roll quads
15 min amrap:
Rest 1 min
Recovery: Band Stretch Shoulders