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!
Peak 5 Fitness Blog
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 »
Core Graduates for November!
We have a lot this month! Congrats to Ara, Ally, Sam, Jake, SoYeun, Daniel, and Monica – you did it! Welcome to… Read more »
Get Hooked on Fish Oil
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 »
Today's WOD
Monday April 22, 2019
CrossFit
6 rounds for time of:
Run, 400 m
3 Rope Climbs
30 Push-ups
Burn Bootcamp
#29
Warm-up
Side to side high Knees
Wall sit
WOD
1 Russian Kettlebell Swings
PVC Overhead Squats
2 Row
Plank
3 Jumping squats
Plank Jacks
4 Tuck Jumps
Bridge
5 Skaters
Wallballs
6 Frogger
Knees to elbows
Recovery
Foam roll low back
Hurdlers stretch
Burner
1 min amrap burpee box jump over
1 min rest
10 min amrap
10 Wallballs
10 Sledge Strikes (ea. sd.)
Recovery: Double lacrosse ball behind knee
Posted in Daily WOD Comments Off on Monday April 22, 2019
