Blog
2021
Nov
23

November 24, 2021

EMOM 16 min:Min 1: 20 Lateral Box Jump Over (24/20)Min 2: 20/15 Push Up –BOX NEWS–Thursday and Friday we will have one class at 8 am ONLY. Saturday and Sunday are normal schedule.

2021
Nov
22

November 23, 2021

For Time:21-18-15-12-9Toes to Bar*50′ Overhead Walking Lunge (115/75) after each set Schedule for this week-Mon-Wed: Regular ScheduleThursday- 8 am ONLYFriday- 8 am ONLYSaturday- 8 amSun- 10 am

2021
Nov
21

November 22, 2021

AMRAP 7 min-Run 800 metersw/ remaining time max rep Power Clean (155/105) AMRAP 7 min-Run 800 metersw/ remaining time rep Push Jerk (155/105) AMRAP 7 min-Run 800 metersw/ remaining time max rep Clean and Jerk (155/105) **No rest between AMRAPs.** –BOX NEWS–Schedule for this week-Mon-Wed:...

2021
Nov
18

November 19, 2021- 14.3

Complete as many reps as possible in 8 minutes of: 10 Deadlifts (135/95)15 box jumps (24/20-inch) 15 deadlifts (185/135)15 box jumps 20 deadlifts (225/155)15 box jumps 25 deadlifts (275/185)15 box jumps 30 deadlifts (315/205)15 box jumps 35 deadlifts (365/225)15 box jumps

2021
Nov
15

November 16, 2021

A. 2 mins on, 2 mins off: 12/10 Calorie BikeMax Rep Burpees Continue until 100 Burpees are completed B. 4 Rounds on the 3 min:8 Unbroken Strict Pull Ups8 Bicep Curl12 Banded Row

2021
Nov
11

November 12, 2021

A. Every 1:30 for 6 rounds, Complete 1 Complex:1 Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead B. For Time:15-12-9-6-3Power Cleans (135/95)Bar-Facing Burpees

2021
Nov
10

November 11, 2021- Wounded Warrior Project 5k Run

5k Run For Time **We are doing the Veteran’s Day Wounded Warrior Project 5k again this year! You can register online for the virtual 5k as part of our “Squad” for only $35, or simply donate toward our squad’s fundraising goal. Here is the link to sign up or donate!

2021
Nov
09

November 10, 2021

Every 2 min for 20 min:3 Back Squat (70%)7 GHD Sit Ups OR PVC Sit Ups50 Double Unders –BOX NEWS– Hey Antietam Family! For Veteran’s Day this year we would like to do something extra special and raise money for the Wounded Warrior Project through participating in a virtual 5k as...

2021
Nov
08

November 9, 2021

7 Rounds For Time:3 Weighted Pull-ups (45/30)5 Strict Pull-ups7 Kipping Pull-ups –BOX NEWS– Hey Antietam Family! For Veteran’s Day this year we would like to do something extra special and raise money for the Wounded Warrior Project through participating in a virtual 5k as a gy...

2021
Nov
07

November 8, 2021

10-9-8-7-6-5-4-3-2-1:Alternating Dumbbell Snatch (50/35)Pistol Squat*20/17 Calorie Row After Each Odd Round –BOX NEWS– Hey Antietam Family! For Veteran’s Day this year we would like to do something extra special and raise money for the Wounded Warrior Project through participating i...

2021
Nov
07

NEW CLOTHES NEW CLOTHES

It’s finally time for some new CFA gear!! Prices and sizes available are listed on each individual item. Our order deadline is this Friday, so get your orders in and payments made by Friday! Loading… Loading… Loading…

2021
Nov
04

November 5, 2021

A. 6 Sets for Load:2 Push Jerks + 1 Split Jerk B. 3 Sets:12 DB Floor Presses12 DB Bent Over Rows C. Accumulate the Following:50 Banded Good Morning25ea Banded Box Step-Up50 Banded Face Pull

2021
Nov
02

November 3, 2021

For Time:3 min Bike for Calories50 Deadlift (225/155)25 Toes to Bar800 M Run25 Front Squat (185/125)50 Sit Ups3 min Bike for Calories

2021
Nov
01

November 2, 2021

8 Min AMRAP:10 Single Arm Dumbbell Thruster Each Side (50/35)20 Box Jump (24/20) -Rest 2 Minutes- 8 Min AMRAP:20 Wallballs (20/14)20 Box Jump (24/20)

2021
Oct
28

October 29, 2021

For Time:50 Dumbbell Box Step Up (50’s/35’s) (20/24″)50 Hand Release Push Up200 Double Under50 Box Jump Over (24/20″)50 Pull Up

2021
Oct
26

October 27, 2021

Every 2 Minutes On the Min, 10 Clean & Jerk:Round 1: 135/95Round 2: 155/105Round 3: 185/125Round 4: 205/145Round 5: 225/155Round 6: 245/165

2021
Oct
25

October 26, 2021

A. Sumo Deadlift5-5-3-3-3 B. Every 3 Minutes x 4 Rounds , Complete 1 Round of:10 Chest Supported Dumbbell Row10 Goblet Squat 10 Pike Compression C. Tabata Double Kettlebell Front Rack Hold

2021
Oct
24

October 25, 2021

A. EMOM 9 Minutes, Complete 3 Hang Power Snatch-Build in Weight B. 15 Minute AMRAP:10 Overhead Squat (135/95)15 Toes to Bar200 meter Run

2021
Oct
21

October 22, 2021- Lift, Move, Work

On a 20:00 Clock:From 0:00-4:001-Rep Max Clean– Rest 2:00 From 6:00-10:00AMRAP 4:Bar Muscle Ups– Rest 2:00 From 12:00-20:00AMRAP 8:30 Double Unders8 Single-Arm DB Push Press (Left) (50/35#)8 Single-Arm DB Push Press (Right)8 Lateral DB Burpees

2021
Oct
19

October 20, 2021

A. 10 Minutes to Find a 1 Rep Max Strict Press B. For Time:3:00 Handstand Hold100 Squats50m Handstand Walk100 Squats30 Handstand Push-ups

2021
Oct
18

October 19, 2021

24 Min EMOM:Min 1: 15 Alternating Dumbbell Snatch (50/35)Min 2: 15 D-Ball Cleans (50/40)Min 3: 150 M RunMin 4: Max Reps Situps -Score is total number of Sit Ups complete

2021
Oct
17

October 18, 2021

A. Front Squat:-Find a Heavy Set of 4Then, drop weight down and find a heavy set of 12 B. 12 Min AMRAP:3 Hang Squat Clean (115/75)3 Alternating Front Rack Reverse Lunge (115/75)3 Toes to Bar6 Hang Squat Clean 6 Alternating Front Rack Reverse Lunge 6 Toes to Bar9 Hang Squat Clean 9 Alternating Front...

2021
Oct
11

October 12, 2021

For Time:75 Double Under8 Power Clean (225/155) -Rest 1 Minute- 150 Double Under16 Power Clean (185/125) -Rest 1 Minute 225 Double Under 24 Power Clean (135/95)

2021
Oct
10

October 11, 2021

A. 20 Minutes to Find a 1RM Back Squat B. For Time:20 Pulls on the Rower14 Kettlebell Snatch (50/35) Row until you accumulate 2000/1600m

2021
Oct
06

Oct 7, 2021- Beast 12

“Beast 12” For Time:25 Walking Lunges20 Pull-ups50 Box Jumps (24/20″)20 Double Unders25 Ring Dips20 Knees To Elbows30 Kettlebell Swings (70/53)30 Sit-up 20 Dumbbell Hang Squat Cleans (35’s/25’s)25 Hip Extensions30 Wall Balls (20/14)3 Rope Climbs

2021
Oct
05

Oct 6, 2021

A. Back Squat 4×6*4 Count Lower -Set 1= 63%-Set 2= 68%-Set 3= 73%-Set 4= 78% B1. Single Leg Romanian Deadlift3×6 ea leg @ 30% Back Squat 1RM B2. Dumbbell Bulgarian Split Squat3×6 ea leg as heavy as safely possible B3. Barbell Hip Ups3×6 @ 50% of Back Squat 1RM C. 100 Banded Side...

2021
Oct
04

Oct 5, 2021

A. 15 Minutes to Find a Heavy Single Hang Power Clean and Jerk B. For Time: 12-9-6-3Hang Power Clean (185/125)Burpee Box Jump Over (30/24) -Rest 2 min- 12-9-6-3Push Jerk (185/125)Ring Muscle Up

2021
Sep
29

September 30, 2021

A. 1 Power Snatch + 1 Overhead Squat10 x 1 On the :90 second-Work to find a max weight for the day B. AMRAP 5 min:35/30 Cal Bike-With remaining time complete max rep burpee REST 2 MINUTES AMRAP 5 min:400 M Run-With remaining time complete max rep burpee box jump REST 2 MINUTES AMRAP 5 min:35/30 Cal...

2021
Sep
27

September 28, 2021

A. Back Squat 1-1/4*4 Count Lower to parallel, up 1/4 up above parallel, back down, explode to top Set 1: 6 @ 65% of 1RMSet 2: 6 @ 70%Set 3: 6 @ 75%Set 4: 6 @ 75%*Rest 2 1/2 Min between each set B1. Reverse Lunge- 3×6 ea @ 40% of 1RM Back SquatB2. Romanian Deadlift- 3×6 @ 55% of 1RM Back S...

2021
Sep
26

September 27, 2021

For Time:800 meter Run40 Toes to Rings400 meter Farmers Carry (53’s/35’s) 40 Toes to Bar800 meter Run-Wear a 20/14 lb weight vest if you want an extra challenge!

2021
Sep
22

September 23, 2021

1-2-3-4-5-6-7-8-9-10Back Squats at 50% of 1RMHip Thrusts @ Same Weight as Back Squat Immediately after you finish, get ready for a drop set to complete our full 100 reps… (Each set will get lighter. Hip thrusts should be at the same weight as the back squats. Have the weights set-up so that yo...

2021
Sep
21

September 22, 2021

3 Rounds For Time:1000m Run50 Sit-ups25 Deadlifts (185/125#)– Rest 2:00 between rounds– Time Cap = 30:00 –BOX NEWS– Our weekly endurance class time has moved to 5:00 pm every week! It’s free to all members and a good extra cardio piece if you’re looking to build y...

2021
Sep
20

September 21, 2021

A. EMOM 12 Min:Minute 1 | 5 Box Step-offsMinute 2 | 5 Box Jumps For HeightMinute 3 | 5 Box Jumps From Seated B. 15 Min AMRAP:25 DB Push Jerks (50s/35s)50 Double Unders25 Weighted Step-ups (50s/35s, 24/20″)50 Double Unders

2021
Sep
12

September 13, 2021

EMOM 40 Min: Odd Mins: 5 Back Squats 70% of 1RM Even Mins: 15/12 Cal Row (Every other round do 10 Toes-To-Bar) *So minute1 is 5 Squats, Min 2 is 15/12 Cal row. Min 3 is 5 Squats and Min 4 is 10Toes-To-Bar. Minute 5 is 5 Squats and Min 6 is 15/12 Cal row. Min 7 is 5 Squatsand Min 8 is 10 Toes-To-Bar...

2021
Sep
09

September 10, 2021

For Time:Run 100 meters10 Clean and Jerk (135/95)Run 150 meters 9 Clean and Jerk (145/100)Run 200 meters8 Clean and Jerk (155/105)Run 250 meters 7 Clean and Jerk (165/110)Run 300 meters6 Clean and Jerk (175/115)Run 350 meters5 Clean and Jerk (185/125)Run 400 meters4 Clean and Jerk (195/135)Run 450 m...

2021
Sep
08

September 9, 2021

For Time:100’ Handstand Walk 50 Wall Balls (20/14) 100’ Handstand Walk 50 Wall Balls (30/20) 100’ Handstand Walk 50 Wall Balls (20/14) 100’ Handstand Walk Workout Courtesy of CrossFit Mayhem –BOX NEWS– Our 9/11 event is this week! Complete it on your own and submit scores, or will be doi...

2021
Sep
07

September 8, 2021

A. 15 Minutes to Find a 1RM Power Snatch B. 6 Min AMRAP:10/7 Calorie Assault Bike10 Alternating Dumbbell Snatch (50/35) -3 Min Rest- 6 Min AMRAP:10 Calorie Assault Bike10 Toes to Bar –BOX NEWS–Reminder: We have our 9/11 event this week! The workout is posted and can be completed at any t...

2021
Sep
06

September 7, 2021

A. 4 Rounds:25 Back Squats @30% of 1RM400m Farmer Carry with 2 KB’s (53/35s) *Round 2 is 35% of 1RM*Round 3 is 40% of 1RM*Round 4 is 45% of 1RM –REST AS NEEDED BEFORE PART B– B. Tabata Hip Thrusts with 95/65lbs C. Sled Drag:–3 x 100′-Rest 1 min between efforts –BOX NEWS...

2021
Sep
02

September 3, 2021

For Time:10 Muscle-ups100 Sit Ups10 Muscle-ups1 Mile Run –BOX NEWS–Monday is Labor Day, join us for our class at 8 am! Also, next week we will be doing something special for 9/11. Head over to the Facebook page for more details under “Events“!

2021
Sep
01

September 2, 2021

A. “Tabata” = 20 Seconds work, 10 Seconds Rest (2 min will be 4 rounds) 2 Min Tabata Back Squats (50% of 1 RM)immediately into-2 Min Calorie Row2 Min Rest *Keep repeating until you’ve hit 100 back squats and 100 calories on the rower. As soon as you finish one of the movements, you...

2021
Aug
30

August 31, 2021

A. 15 Minutes on the Clock:Build up to a Heavy Single Squat Clean Thruster (Cluster) B. 5 Rounds for Time:50m Double Kettlebell Front Rack Carry (53’s/35’s)10 Cluster (95/65) –BOX NEWS– Monday is Labor Day! We will only have 1 class at 8 am!

2021
Aug
29

August 30, 2021

“Christine and Helen”3 Rounds For Time:500 meter Row12 Deadlifts (Bodyweight)21 Box Jumps (24/20″)400 meter Run21 Kettlebell Swing (53/35)12 Pull Up –BOX NEWS–Next Monday is Labor Day! We will only have 1 class at 8 am!

2021
Aug
25

August 26, 2021

A. 15 Minutes on the Clock:Find a Heavy Set of 3 Push Press B. 7 Rounds For Time:6 Push Jerk (115/75)9 Bar Facing Burpee12 Alternating Front Rack Lunge (115/75) *Weight Vest Option: If you’re looking to change things up a bit complete this workout with a 20/14 lb vest

2021
Aug
24

August 25, 2021

3 Rounds for Total Reps:Min 1: Max Rep KB Swing (53/35)Min 2: Max Rep KB Swing (70/53)Min 3: Max Rep KB Swing (88/70)Min 4: Rest

2021
Aug
23

August 24, 2021

A. 20 Minutes on the Clock:Find a 1 RM Back Squat*Shoot for 5-10 pounds more than last week B. Hip Thrust1 x 20 C. Glute Ham Raise2 x max rep D. Sled Drag3 x 100′-Rest 1 min between efforts

2021
Aug
17

August 18, 2021

A. 20 Minutes on the Clock:Build up to a 1RM Back Squat*Try and get 5-10 more pounds than last week! B. Hip Thrust (barbell)1 x 20 C. Glute Ham Raises or Partner Hamstring Curl2 x Max Rep D. Dumbbell Box Step Up3 x :45sec Max Rep-Rest 1 min between efforts

2021
Aug
12

Aug 13, 2021

“Running Nasty Girls” 3 Rounds For Time:7 Ring Muscle Up OR 7 Strict Pull Ups50 Air Squat10 Hang Power Clean (135/95)200 Meter Run

2021
Aug
10

Aug 11, 2021

For Time:75 Double Under5 Thruster (185/125)150 Double Under10 Thruster (155/105)225 Double Under 15 Thruster (135/95)

2021
Aug
09

August 10, 2021

15 Min AMRAP:200 Meter Shuttle Run (50 meters down and back x 2)15 Burpee10 Box Jump (24/20)*Wear a 20/14 lb vest if you have one

2021
Aug
08

August 9, 2021

A. Find 1 RM Back Squat for the Day B. Hip Thrust (Barbell)1 x 20 C. Partner Hamstring Curl2 x Max Rep Attempt D. Dumbbell Box Step Up3 x :45sec Max Rep-Rest 1 min between efforts

2021
Aug
02

August 3, 2021

Great job on Hero Month everyone! It was a tough month and you all crushed it! For Time: 21-15-9Power Snatch (95/65)Overhead Squat Directly into 9-6-3Power Snatch (135/95)Overhead Squat

2021
Jul
29

July 30, 2021- Del

“Del”For Time:25 BurpeesRun 400 Meters with a 20/14 pound medicine ball25 Weighted Pull-Ups with a 20/14 pound dumbbellRun 400 Meters with a 20/14 pound medicine ball25 Handstand Push-UpsRun 400 Meters with a 20/14 pound medicine ball25 Chest-To-Bar pull-upsRun 400 Meters with a 20/14 po...

2021
Jul
27

July 28, 2021- Moon

“Moon” 7 Rounds For Time:10 Dumbbell Hang Split Snatch, Right Arm (40/30)1 Rope Climb10 Dumbbell Hang Split Snatch, Left Arm (40/30)1 Rope Climb *Alternate feet in the split snatch sets. Use a Single Dumbbell Throughout. U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned...

2021
Jul
25

July 26, 2021- Holleyman

“Holleyman”30 Rounds For Time:5 Wall Balls (20/14)3 Handstand Push-Ups1 Power Clean (225/155) *See your previous score HERE U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was...

2021
Jul
22

July 23, 2021- Rahoi

“Rahoi”AMRAP 12 Minutes:12 Box Jumps (24/20″)6 Thruster (95/65)6 Bar Facing Burpees*See your previous score here. U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on Decem...

2021
Jul
21

July 22, 2021

“Pyramid Double Helen” For Time :1200 meter Run 63 Kettlebell Swings (53/35)36 Pull-ups800 meter Run42 Kettlebell Swings (53/35)24 Pull-ups400 meter Run 21 Kettlebell Swings (53/35)12 Pull-ups-AFTER PARTY-Post Work 2xs:–:30sec Downward Dog–:30sec per side Spiderman Stretch...

2021
Jul
20

July 21, 2021- Otis

“Otis”AMRAP 15 Minutes:1 Back Squat, 1 Shoulder Press, 1 Deadlift2 Back Squats, 2 Shoulder Presses, 2 Deadlifts3 Back Squats, 3 Shoulder Presses, 3 Deadlifts//Continue adding 1 rep to each round until the 15 minutes is up.Use 1½ body weight for the squats and deadlifts and 3/4 body weigh...

2021
Jul
19

July 20, 2021

8x 200 M Sprint*Score is your slowest sprint -AFTER PARTY-Overhead Squat- 5×5//Rest 2 Min between sets.// Strict Pull Up:2 x Max Rep//No more than 2min rest between sets.// Split Squat:3 x 8ea//Rest as needed between sets using the heaviest weight possible.// –BOX NEWS–Our Back to School with H...

2021
Jul
18

July 19, 2021- JT

A. 10 Minutes on the Clock:Handstand Walk Practice B. “JT”21-15-9Handstand Push UpRing DipPush Up In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. “My husband was a warrior and a man who believed his purpose in l...

2021
Jul
15

July 16, 2021- DG

“DG”10 Min AMRAP:8 Toes to bar8 Dumbbell Thruster (35s/25s)12 Dumbbell Walking Lunge (35s/25s)*See your previous score here U.S. Air Force Maj. Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on Aug. 8...

2021
Jul
14

July 15, 2021

20 Min AMRAP:200 M Sled Pull (95/65)200 M RunMax Set of Unbroken Hang Power Snatch *Score is total weight lifted throughout the workout(ie You did 42 reps at 65 pounds, 42×65=2730. Score is 2,730#) -AFTER PARTY-2-3 Rounds for Quality::45 second Double KB Front Rack Carry (53’s/35’s)...

2021
Jul
13

July 14, 2021- Brehm

“Brehm”For Time:10 Rope Climb 15-ft. 20 Back squats (225/185) 30 Handstand Push-Ups40 Calorie Row U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy...

2021
Jul
12

July 13, 2021

2013 Regionals Individual Event #5:For Time:21-15-9 Deadlift (315/225)Box Jump (30/24) -AFTER PARTY-Static Holds:2-3 Rounds for Quality :20 sec Bottom of Pistol/side:20 sec Ring Dip Support:40 sec Top of Hip Extension:40 sec Banded Lat Pull Down-Rest :90 sec between rounds

2021
Jul
11

July 12, 2021- Chapman

“Chapman”For Time:1200 M Run100 Push Ups25 Broad Jumps100 Sit Ups1200 M Run100 Push Ups25 Broad Jumps100 Sit Ups1200 M Run*Wear a weight vest**Complete with a partner if desired. Run all runs together, split all other reps however This Hero workout is dedicated to Master Sgt. John A. Cha...

2021
Jul
08

July 9, 2021-Nick

“Nick”12 Rounds For Time:10 Dumbbell Hang Squat Cleans (45s/30s)6 Handstand Push-ups with hands on Dumbbells *See your previous time HERE “Nick”U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cav...