Sunday, May 31, 2009


Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.


Five rounds for time of:
40# (boys)/25# (girls) Dumbbells split clean, 15 reps, 40#/25# each hand.
21 Pull-ups

Congratulations to Katie Nelson and Stephanie Glidewell who both competed in the first annual "Oregon CrossFit Games" in Bend over the weekend. Katie took sixth place overall and Stephanie placed second in her division. Awsome job ladies, way to represent C.F.A., we are all extremely proud of the two of you.

Remember Katie is putting on a kids program on Tuesday's and Thursday's, 6:30 p.m.

Saturday, May 30, 2009

6/2/09-Tuesday Rest day!

There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway. The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. These are the “anaerobic” pathways. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes. This is the aerobic pathway. - CrossFit



Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots,
20 pound ball

Post time to comments.


30 Muscle-ups for time

Post time to comments

If you cannot do the muscle-ups do 120 pull-ups and 120 dips

Thursday, May 28, 2009


Situation: Members of a Special Operations Team are pinned down in a firefight in an urban area in Baghdad Iraq. Approximately 20 minutes ago, the team leader radioed in to request back up. Ammo is running low and enemy forces are increasing. In the call, the team leader stated that the enemy is well armed with small arms and rocket launchers, and therefore insert via helicopter is discouraged. The team is unable to move from their position due to snipers in surrounding buildings. They have no casualties, but do have one injured member.
Objective: Insert small team to disrupt enemy and assist team in moving to safe extraction point. Patrol on foot. Move quickly and purposefully to maintain element of surprise. Expect enemy contact.
Actions at the Objective: Disrupt enemy stronghold by approaching from unprotected location and eliminate snipers. Rendezvous with team and resupply ammo. Assist team with hasty extract.
Extract: When enemy forces have been dealt with to the point that the team can move from where they were pinned down, the QRF (quick reaction force) will assist in carrying any injured members to safe pickup location. Again, enemy contact is expected.
Time Line:The pinned down team has enough ammunition to last about 20 minutes. If the team runs out, they will be powerless to repel any direct assault and will sustain high casualties. Therefore it is imperative that the QRF is at the objective point before then.
Insert:5 Rounds: Run 400 Meters, 10-KB Swings, 10-Thrusters , 10-Pull Ups. Timeline for Insert: 20 minutes max (weights tba saturday.)
Actions at the Objective: 100 Burpees (done together if working as a team)
Extract: Run 1 mile carrying at least 35 lbs. Cannot put weight down ever. If you missed the INSERT TIMELINE: For every minute you go over on your insert, add 10 lbs (beginning with 35lbs).
Special Notes:
There is no time to rest on the extract. Move with a purpose throughout the workout. The entire rescue operation should not take more than 1 hour.
Mission is Fictitious.

Bring a back pack, weighted vest, pants with really big pockets......... something to carry 35#'s comfortably.

"It's not that hard" Jason Westfall, circa 2009.

Tuesday, May 26, 2009

5/29/09-Rest Day



Five (5) rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Our Kids program is tonight at 6:30 p.m. It is a great time for the kids.

Monday, May 25, 2009


Run 5 K


"CrossFit Total"

click on this link and read the CF Total rules. Yes, there are rules.

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

5/25/09-Rest Day

Friday, May 22, 2009


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Wednesday, May 20, 2009


Team WOD!!!!!!!!

We will break up into to teams at 8 a.m., be there on time.
WOD to be posted on Saturday.


Four rounds for time of:

Run 400 meters

50 Squats

Tuesday, May 19, 2009

Sunday, May 17, 2009


For time:
50-45# SDHP
Body weight Bench press, 30 reps
100-45# SDHP
Body weight Bench press, 20 reps
Bench press, 10 reps

Lewis this is for you! Funny.


Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps


21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Thursday, May 14, 2009

Wednesday, May 13, 2009


Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Post time to comments.


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Tuesday, May 12, 2009


Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Sunday, May 10, 2009

5/13/09-Wednesday REST DAY

Funny spoof video! Hitler hates the thruster & CrossFit.


Back Squat 5-5-5-5-5 reps

Post loads to comments.

Friday, May 8, 2009


Four rounds, each for time of:

800 meter run.

Rest as needed between efforts.

Post times for each round to comments

Thursday, May 7, 2009


135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

*Watch this 1948 cartoon called "Make mine freedom," it was made by the Bugs Bunny people and Harding College. It's scary to see how close it is to our current political climate. Don't drink the "ism!"

Wednesday, May 6, 2009

5/9/09-Saturday REST DAY


Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.
Watch the videos on the Excercise and Demo page listed in the "links" section. This can be a technical lift.

Tuesday, May 5, 2009


Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.

Monday, May 4, 2009


Front squat 3-3-3-3-3 reps
Post loads to comments.

Sunday, May 3, 2009

5/5/09-Tuesday REST DAY

"HANSEN" 22:57 rx'd

Saturday, May 2, 2009



Five rounds for time of:

2 pood Dumbbell swing, 30 reps (that's 70# for the boys and 50# for girls)
30 Burpees
30 Glute-ham sit-ups
Post time to comments.

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).


"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.