WOD
CrossFit WOD, October 7, 2025
RX
4 x 3:00 Intervals:
15/12 Calorie Echo Bike
15 Burpees to Target
• Rest 3:00 Between Intervals
• Pick Up Where You Left Off
Score: Rounds + Reps
ADV RX
4 x 3:00 Intervals:
15/12 Calorie Echo Bike
8 Wall Walks
• Rest 3:00 Between Intervals
• Pick Up Where You Left Off
Score: Rounds + Reps
CrossFit WOD, October 6, 2025
6 Sets:
3 Power Cleans
Start @ 75% and Build
Score: Heaviest Load
RX
For Time:
45/36 Calorie Row
45 DB Floor Press
30/24 Calorie Row
30 DB Hang Clean
15/12 Calorie Row
15 DB Devil Press
Two DB’s: 50 / 35 lbs
ADV RX
For Time:
45/36 Calorie Row
15 DB Hang Cleans
30/24 Calorie Row
15 BMU
15/12 Calorie Row
15 DB Devil Press
Two DB’s: 50 / 35 lbs
CrossFit WOD, October 5, 2025
1 mile run
30 Wallballs
800m Run
30 Burpees
600m Run
30 Lunges
400m Run
200m Farmers Carry 32/24kg KB
200m Run
1,000m Ski Erg
CrossFit WOD, October 4, 2025
AMRAP 30:
20 T2B
20 Wallballs 20/14
400m Run
Split Reps Run Together
CrossFit WOD, October 3, 2025
Our next up coming community event is next Friday October 10th 6:30pm at The Lake Norman Brewery for the 2025 Annual Carolina Beer Mixer!
Click here for tickets:
3Common | Discover modern experiences, events & more
This event is dear to our hearts here at CFA. Please come support a really important cause. Jenn and Danny do an amazing job to ensure you absolutely get your money’s worth for your ticket purchase. Each ticket includes a delicious dinner, two beers, a special gift item, and access to their silent auction which has many very desirable items to choose from.
There will also be live music at the venue and reserved tables outside.
For those of you new to this annual event ,Fight With ME was created to honor Jenn & Danny’s daughter Miranda Eckard, who passed away after a nearly 3 year battle with rhabdomyosarcoma. They grant scholarships to graduating seniors at East Lincoln High School each year and give gifts to teens in our area fighting cancer.
Over the years the generosity of family, friends, and community members have given over $125,000 in scholarships and gifts. The last three years, they have been able to give $20,000 in scholarships thanks to the success of annual fundraiser and other private donations.
CrossFit WOD, October 2, 2025
4 x 2 then 1 x 1 95%
10-9-8-7-6-5-4-3-2-1 Deadlift 185/135
200m Run
RX 135/95
CrossFit WOD, October 1, 2025
4 x 2 then 1 x 1 95%
Find your new max today. Some might do more weight than in the past and some less but either way this week is a good week to find some new max lifts for more accurate percentages.
ADV RX
4 Rounds
500/450m Row
25 GHD sit-ups
12 HSPU
10 Box jump Overs 24/20″
RX
4 Rounds
500/450m Row
15 V-ups
10 Push-Press 95/65
10 Box jump Overs 24/20″
CrossFit WOD, September 30, 2025
4 x 2 then 1 x 1 95%
Find your new max today. Some might do more weight than in the past and some less but either way this week is a good week to find some new max lifts for more accurate percentages.
3 Rounds:
10 Squat Cleans 115/85
10 Lateral Burpees Over the Bar
12/9 Calorie Echo Bike
10 Lateral Burpees Over the Bar
CrossFit WOD, September 29, 2025
4 x 2 then 1 x 1 95%
Find your new max today. Some might do more weight than in the past and some less but either way this week is a good week to find some new max lifts for more accurate percentages.
4 x 2 then 1 x 1 95%
Find your new max today. Some might do more weight than in the past and some less but either way this week is a good week to find some new max lifts for more accurate percentages.
ADV Rx
5 Rounds For Time
5 BMU
5 Snatches 115/85
400m Run or 500/425m Row or 24/18 Calorie Echo Bike
RX
5 Rounds For Time
5 strict pull-ups or 10 kipping
5 Snatches 115/85 or 16 Alt. DB snatch (50/35)
400m Run or 500/425m Row or 24/18 Calorie Echo Bike
CrossFit WOD, September 28, 2025
Cash- in 1,000m Ski Erg
100m run
10 Wallballs 20/14 lbs
200m run
20 Lunges with Wallball 20/14 lbs
300m run
30 Burpee Step-ups 24/20”
400m run
10 Wallballs 20/14 lbs
400m run
10 Wallballs 20/14 lbs
300m run
20 Lunges with Wallball
200m run
30 Burpees step ups
100m run
Cash out 1,000m Ski Erg
6 Sets:
3 Front Squats
Start @ 75% and Build