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CFSA Endurance Program

  Are you ready to run some long distances? Do you want to run your next 5k, 10k, half marathon or full marathon faster without dedicating all of your time to running? Or are you tired of hating running and just want to be better at it? The CFSA Endurance...

Memorial Day Murph – Strategy and Scaling

  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". After his passing, it was referred to as "Murph" in honor of the focused...

CFSA Bright Spots – Eoin Byrne

When we turn the bright spot on members, we want the focus to be on them -- and sometimes, it’s because of the light they bring to our community!   Eoin Byrne dove right in to this whole CrossFit thing, crushed his first Open, and has been a team player and...

Join the 800g Challenge

    WHAT IS IT? This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) or fruits and/or vegetables, by weight, per day. No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies or your choice. Hit the...

Weekly Programming: 0423 – 0429

Monday, Apr 23, 2018 L200 A. Pistol Skill Work B. For Total Reps: 2 Minutes: Russian KBS (70/53) 2 Minutes: Burpee Box Jump Overs (24/20) 2 Minutes: Alt. Pistols 2 Minutes: Burpee Box Jump Overs 2 Minutes: Russian KBS L100 A. Strict Pull Up Strength Work: 5 x 5 B. For...

Weekly Programming: 0416 – 0422

Monday, Apr 16, 2018 L200 A. Pause Front Squat: 5 x 3 *Tempo 3-2-1. B. Three sets of 3 minute sprints: - 10 Alt. In-place Reverse KB Lunges (1 KB @ 53/36) - 10 Box Jumps (24/20) - 15 KB Swings 53/36 *Rest 90 seconds between rounds. Start where you left off each round....

Weekly Programming: 0409 – 0415

Monday, Apr 09, 2018 L200 A. Every 7 minutes for 28 minutes (4 sets): - 50 Double Unders - 10 Push Press (115/75) - 10 Back Squat (115/75) - 400m Run *Rest with time remaining L100 A. Double Under Skill Work B. Every 4 minutes for 16 minutes (4 sets): - 30 Double...

Weekly Programming: 0402 – 0408

Monday, Apr 02, 2018 L200 A. Every 2 minutes on the minute: - 5 Bench Press Same weight for all 5 sets. Team up with partner, alternate minutes. B. In Teams of Three: 15 Minute AMRAP - Station 1 = 500m Row - Station 2 = AMRAP 10 C2B / 10 Burpees - Station 3 = Rest...

It’s a wrap! Looking back at the 2018 Intramural Open

  The 2018 CFSA Intramural Open is over. And what an Open it was.   We had banners and pictures, chants and cheers, t-shirts and costumes. We had a sword. We had balloons. And we had glitter .. so much glitter.   We also had 4 teams: Free Folk, Little...

SugarWOD and the value of workout tracking

Are you using SugarWOD yet? You’re not? Why not? You should be. Have you read about it here? Intrigued? How about you download it now? Yes, right now, we’ll wait … Downloaded yet? Awesome. We knew you’d do the right thing. You are going to crush workout tracking, we...

Weekly Programming: 0326 – 0401

Monday, Mar 26, 2018 L200 A. Deadlift: 6 x Varies - Set 1 = 5 reps at 75% - Set 2 = 5 reps at 80% - Set 3 = 3 reps at 85% - Set 4 = 3 reps at 90% - Set 5 = 2 reps at 95% - Set 6 = 2 reps at 95% *Rest approx. 2 minutes between sets B. 3 x 500m Row *1:1 work/rest ratio...

 No matter your level or your age, come take your next step with us.