WOD

Tue, Jul 19 2022

Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party

Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration

Sat, Apr 29, 2023 at 7:30am Burpee Mile

Mon, May 29, 2023 at 10:00am Memorial Day Murph

Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (5 days ago)

CROSSFIT TOTAL

Back Squat Max

Strict Press Max

Deadlift Max

CFA Kids - Week 98

Pullup Program 20220719

Home WOD 20220719

5K Run

CROSSFIT TOTAL

(Weight, Other Benchmark WODs)
This is a Max Effort of the following three lifts in the following order:

- Back Squat
- Strict Press
- Deadlift

After warming up you have 3 attempts to lift the most weight possible at each lift.

Your score is the total combined weight of the three max lifts

100%

Planned: Sat,Jan3,2026 Sat,Dec21,2024 Mon,Aug26,2024 Mon,Dec18,2023 Fri,Dec9,2022 Sat,Nov12,2022 Tue,Jul19,2022 Tue,Dec28,2021 Sun,May9,2021 Wed,Mar10,2021 Tue,Jan19,2021 Mon,Aug3,2020

Today

All Time

1^st	430 Rx	Coach E Tue, Jul 19, 2022
2^nd	302 Rx	Chloe Tue, Jul 19, 2022
1^st	520 Rx	James H Tue, Jul 19, 2022
2^nd	415 Rx	Aaron D Tue, Jul 19, 2022

1^st	600 Rx	Nicole Sat, Jan 3, 2026
2^nd	575 Rx	Coach A Sat, Dec 21, 2024
3^rd	539 Rx	Erandi Mon, Aug 26, 2024
1^st	965 Rx	Coach C Mon, Aug 26, 2024
2^nd	915 Rx	Brandon Sat, Jan 3, 2026
3^rd	905 Rx	Nick Sat, Dec 21, 2024

Nathan	795 Rx
Daniel O	765 Rx
Wanona	590 Rx
James H	520 Rx
Sara	450 Rx
Coach E	430 Rx
Aaron D	415 Rx
Markus	415 Rx
Primadelia	350 Rx
Chloe	302 Rx
Jenna	292 Rx

Back Squat Max

(Weight, Squats)
Find Your 1 Rep Max Back Squat Weight

100%

Planned: Sat,Jan3,2026 Mon,Aug26,2024 Thu,May30,2024 Thu,Apr4,2024 Sun,Dec31,2023 Mon,Dec18,2023 Wed,Aug9,2023 Sat,Jun3,2023 Fri,Dec9,2022 Wed,Nov23,2022 Thu,Oct27,2022 Sat,Jul30,2022

Today

All Time

1^st	165 Rx	Coach E Tue, Jul 19, 2022
2^nd	115 Rx	Chloe Tue, Jul 19, 2022
1^st	205 Rx	Aaron D Tue, Jul 19, 2022
2^nd	200 Rx	James H Tue, Jul 19, 2022

1^st	220 Rx	Coach A Thu, Apr 4, 2024
2^nd	215 Rx	Nicole Sat, Jan 3, 2026
3^rd	200 Rx	Coach E Mon, Dec 18, 2023
1^st	395 Rx	Coach C Sun, Dec 31, 2023
2^nd	355 Rx	Perry Tue, Feb 5, 2019
3^rd	335 Rx	Brandon Sat, Jan 3, 2026

Daniel O	295 Rx
Nathan	295 Rx
Aaron D	205 Rx
Wanona	205 Rx
James H	200 Rx
Coach E	165 Rx
Sara	145 Rx
Markus	135 Rx
Primadelia	130 Rx
Chloe	115 Rx
Jenna	105 Rx

Strict Press Max

(Weight, Misc Barbell)
Find 1 rep max shoulder/military/strict press weight.

100%

Planned: Sat,Jan3,2026 Sat,Aug2,2025 Sat,Jul19,2025 Sat,Jun28,2025 Mon,Apr28,2025 Mon,Mar10,2025 Tue,Dec3,2024 Mon,Aug26,2024 Sat,Apr13,2024 Mon,Dec18,2023 Fri,Dec9,2022 Tue,Jul19,2022

Today

All Time

1^st	75 Rx	Coach E Tue, Jul 19, 2022
2^nd	62 Rx	Chloe Tue, Jul 19, 2022
1^st	105 Rx	Aaron D Tue, Jul 19, 2022 James H Tue, Jul 19, 2022

1^st	105 Rx	Nicole Sat, Jan 3, 2026
2^nd	95 Rx	Coach A Sat, Aug 2, 2025 Erandi Mon, Aug 26, 2024
3^rd	92 Rx	Coach B Mon, Dec 18, 2023
1^st	165 Rx	Nick Sat, Aug 2, 2025
2^nd	160 Rx	Coach C Sat, Jun 28, 2025
3^rd	155 Rx	Brandon Sat, Jan 3, 2026 Carlos Sat, Jun 28, 2025 Joe K Sat, Dec 21, 2024

Daniel O	165 Rx
Nathan	135 Rx
James H	105 Rx
Aaron D	105 Rx
Wanona	100 Rx
Markus	95 Rx
Sara	85 Rx
Coach E	75 Rx
Primadelia	65 Rx
Jenna	62 Rx
Chloe	62 Rx

Deadlift Max

(Weight, Misc Barbell)
Find your 1 rep max deadlift weight.

100%

Planned: Sat,Jan3,2026 Mon,Jun16,2025 Mon,Aug26,2024 Sat,Aug17,2024 Wed,Jan10,2024 Sun,Dec31,2023 Mon,Dec18,2023 Wed,Mar29,2023 Fri,Dec9,2022 Tue,Jul19,2022 Wed,Sep15,2021 Fri,Jun25,2021

Today

All Time

1^st	190 Rx	Coach E Tue, Jul 19, 2022
2^nd	125 Rx	Chloe Tue, Jul 19, 2022
1^st	285 Rx	Aaron D Tue, Jul 19, 2022
2^nd	215 Rx	James H Tue, Jul 19, 2022

1^st	295 Rx	Julie A Mon, Jun 16, 2025
2^nd	280 Rx	Nicole Sat, Jan 3, 2026
3^rd	275 Rx	Coach A Sat, Aug 17, 2024
1^st	475 Rx	Nick Sat, Aug 2, 2025
2^nd	455 Rx	Coach C Mon, Jun 16, 2025
3^rd	425 Rx	Brandon Sat, Jan 3, 2026

Nathan	365 Rx
Daniel O	305 Rx
Aaron D	285 Rx
Wanona	285 Rx
Sara	220 Rx
James H	215 Rx
Coach E	190 Rx
Markus	185 Rx
Primadelia	155 Rx
Jenna	125 Rx
Chloe	125 Rx

CFA Kids - Week 98

(Reps)
Warm Up: 3 Rounds
40s Bike, row or jump ropes
10s rest
30s Superman hold
10s rest
20s Handstand hold

Skill/Strength: 8 Rounds
15s on / 10s off
Seated L-sit hold

Review KB Swings then 5-5-5

WOD: AMRAP X 9
10 KB swings
100-ft bear crawl

Weight Options:
26#, 18#, 10#, 5#

Game:
PVC Wall Ball Carry Races

1^st

660 Rx

Patrick Tue, Jul 19, 2022

Paisley	660 Rx	9#
Patrick	660 Rx	26#
Tina	540 Rx	10#

Pullup Program 20220719

(Check In)
Warmup

3 Rounds
- 10 Band Pullaparts
- 5 Prone Arm Jacks
- 5 Pushups
- 8 Kip Swings

3 x 10 Banded (seated) Kipping Pullups

Strength: 4 Rounds
- 10 Bench Press
- 10 Narrow Pushups

Toes-2-Barr Accessory: 3 Rounds
- Seated Leg Raises
- Lying Leg Lifts
- Knees-2-Elbow

Home WOD 20220719

(No Results Tracked)
Warmup: for 5 minutes...
1-2-3-4-...
- Air Squat
- Inchworm + Pushup

Then 20 secs of each
Walk on toes
Walk on heels
Bunny hop
Samson stretch/side
Hamstring scoops/side

WOD: 5K (3.1 mile) for time
(record result in the 5k tab)

Stretch: 1 min of each
- sit and reach to left leg
- sit and reach to right leg
- sit and reach to middle
- lacross ball foot roll /foot

5K Run

(Time, Cardio)
Run 5 Kilometers (3.1 miles) for time

100%

Planned: Tue,Jul19,2022 Sat,Jul2,2022 Mon,Jul27,2020 Sun,Mar31,2019

Today

All Time

No results posted today.

1^st	26:39 Rx	Coach E Sun, Dec 1, 2024
1^st	35:00 Rx	Coach J Sun, Mar 31, 2019