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
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 »
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.
Complete as many rounds as possible in 23 mins of:
Run, 200 m
15 Russian Kettlebell Swings, 24/16 kg
20 Hanging Side Knee Raises
Walking Lunge side rotation
2 Tuck Jumps
3 Goblet Squats
4 Donkey Kicks
5 Jumping jacks
Foam roll IT band
Every 1 min for 14 mins, alternating between:
20 Wall Balls, 20/14 lbs
40 Double Unders
Recovery: Pigeon Stretch