Workout of the Day

December 23, 2014

12 Day of Christmas…
Do this to the tune of the carol.
First round do 1 snatch,
2nd round do 2 muscle ups + 1 snatch.
3rd round do 3 cleans + 2 MU + 1 Snatch
ETC…
12 rounds total.

Scaled (Choose 10, 20 or 40 min time cap. Adjust weight, bands, height as necessary)

1 Power Snatch (95/65lb)
2 Pull Ups
3 Power Clean (95/65lb)
4 Push Ups
5 Burpees
6 Air Squats
7 Push Jerks (95/65lb)
8 Kettlebell Swings (24/16kg)
9 Knee ups
10 Box Jumps (24/20″)
11 Wall Balls (20/14lb)
12 Thrusters (95/65lb)

Rx

1 Power Snatch (135/95lb)
2 Muscle Ups
3 Cleans (full) (135/95lb)
4 Hand Stand Push Ups
5 Burpees
6 Pistols
7 Push Jerks (135/95lb)
8 Kettlebell Swings (24/16kg)
9 Toes to Bar
10 Box Jumps (24/20″)
11 Wall Balls (20/14lb)
12 Thrusters (135/95lb)

Rx+

1 Power Snatch (155/105lb)
2 Muscle Ups
3 Cleans (full) (155/105lb)
4 Hand Stand Push Ups
5 Burpees
6 Pistols
7 Push Jerks (155/105lb)
8 Kettlebell Swings (24/16kg)
9 Toes to Bar
10 Box Jumps (24/20″)
11 Wall Balls (20/14lb)
12 Thrusters (155/105lb)

 

Latest Announcements

December 22 – 28, 2014

Announcing the CFA social media contest. Two buddies get a CFA prize packet including our soon to be released shirts. Rules: post a picture on your account with a buddy. Picture must 1) be at CFA 2) include a barbell 3) include a Santa hat 4) use ‪#‎crossfitalexandria‬. Pics must be posted by Wednesday Dec 24, 7pm. Instagram, FB or Twitter.

Invite a friend, co-worker or spouse to try us for two weeks FREE! Click here to find out how.

Check out our new Competitor’s Edge Program ——————>>>>>>>>>

Christmas & New Year Schedule:
December 24: Only classes will be 6:30am, 8am and noon
December 25: closed
December 26: No 5:30am or 6:30am class. All other classes as scheduled.
December 31: No 6:30pm class. All other classes as scheduled.
January 1: closed

 

Blog Updates

15

Dec,
2014
Power Catch

10

Dec,
2014
Snatch Deadlift vs Snatch High Pull

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3158 North MacArthur Drive Alexandria, LA 71303