Workout of the Day

February 8, 2016

1) Every minute on the minute for 12 rounds:

Even minutes

3 Strict press @ 70% of 1 rep max
2 Push press
1 Split jerk

Odd minutes

4 Dumbbell/kettlebell rows each arm (heavy as possible)

2) Tabata
20 Seconds of work
10 Seconds of rest

Rounds 1-8

Rounds 9-16

Score is lowest number of reps achieved in both rounds.
2 Scores

Optional Core Workout
5 Minute ascending ladder of the following:
2 GHD Sit-ups
2 GHD Back extensions
4 GHD Sit-ups
4 GHD Back extensions,…

Continue adding 2 reps until time cap (5 minutes).


Latest Announcements

December 21, 2015 – January 3, 2016

Do you know someone that would like to try CrossFit for a month? Introducing Crush It Bootcamp. Click here for details. 

Holiday Schedule:

12/23 – regular schedule
12/24 – 9am class only at CFA, 2 pm class only at CF28
12/25 – no class
12/26 – regular class
12/31 – no 5:30pm or 6:30pm
1/1 – no class



Blog Updates


Screen Shot 2016-01-18 at 6.10.17 PM
Why Front Squat?
by Erin Settles   Coming from my bodybuilding background, when it came to doing squats, I stuck to banging out sordid half-rep back squats once a week. The front squat [...]


Winter Weightlifting War – 2016
Do you like to slam bars? Do you like to Olympic lift? Of course you do! Now, do you like to lift with a partner? Well of course you do! [...]

Must Read Articles

Friends of

Contact us

CrossFit Alexandria
3158 North MacArthur Drive Alexandria, LA 71303