Saturday, November 15th at CrossFit Unbroken. CFTA will have a team of 3 guys & 3 gals, all proceeds benefiting Barbells for Boobs a non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women & men under the age of 40. Check out our CFTA fundraising page Here. For more info about the event, or if you are interested in participating check out www.rhinosandunicorns.com



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Sign up online for a 1 time drop in class $15 or a 10 punch pass for $70.  Please sign up to ensure there is space available, classes fill quickly! Check the sign up tab and click on Calender for a list of class times.


Class times are Monday, Wednesday & Saturday at 11:00 a.m. Sign up online for a 1 time drop in class $20 or a 10 punch card for $130.  Contact tim@crossfitthinair.com for more information. 







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The Foodee Project



Tuesday, September 16, 2014

Warm up: 3 rds
15 KB Swings
10 Bar Kips
5 Med ball cleans

Strength: Push Press/Power clean
4x4+4 @ 1rm Push press

Wod: 15-12-9-12-15
Pull ups (C2B)
Dead Lift (225/185)

Cash out: Mobility


Monday, September 15, 2014

Warm up: Group agility

Barbell warm up

Strength:Front squat/Back squat
4x4+4 @75% 1rm FS

Wod: 12 min AMRAP
100m Sprint
2 Power Snatch (135/95)
100m Sprint
4 Power Snatch
increase 2 Power Snatch every Rd

Cash out: Tabata Hollow rock/Superman


Saturday, September 13, 2014

Warm up: 4 rds.
30 sec KB Roll Ups
30 sec Jumping Jacks
30 sec KB Swings

Strength: Sled Push
5 rds Rest 90 sec between rds

Wod: 10-9-8-...1
Front squats (135/95)
Bar over Burpees

Cash out: Mobility


Friday, September 12, 2014

Warm up: 3 rds
1 pond run
10 Wall balls

Wod: 2 person teams
400 Double unders 5 min time cap
200 Med Ball Sit ups 5 min time cap
100 Ball slams 5 min time cap
50 Tire flips 5 min time cap
25 Rope climbs 5 min time cap

Cash out: 2 min hand stand hold


Thursday, September 11, 2014

Warm up: Row 500
2 min Jump rope
1/2 Tabata KB swings  

Barbell warm up

Strength: 3 Position Power Snatch
On the min for 8 min @ 75% 1rm

Wod: 9 min AMRAP
10 KB Snatch Right (24/16)
10 Box jumps
10 KB Snatch Left
10 Box Jumps

Cash out: Max 500m Row