Back Squat
3 x 5 (40,50,60%)

5 Rounds For Time
6 KB Cleans (53/35)(3 each side)
6 Burpees
4 Rounds For Time
8 KB Swings (Same Weight)
8 Pistols
3 Rounds For Time
12 Pull Ups
12 Wall Balls
2 Rounds
20 Air Squats
20 Push Ups
1 Round
200 Double Unders (300 Singles)*
*Must complete 15 calf raises on plate against wall every time you stop doing double unders
(Rest 4 minutes between each couplet)


photo(108)Open Gym
9:30-10:30 AM & 3:30-6:30 PM

Gymnastics/Mobility Class
5:30-6:30 PM

(No other classes on Thursdays)

*The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout, work on skills and weaknesses, and also attend our Gymnastics/Mobility class



Extended Warm Up

“The Seven”
7 Rounds For Time:
7 Handstand Push-Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlift (245/165)
7 Burpees
7 Kettlebell Swings (53/35)
7 Pull-Ups


photo(105)Our October athlete spotlight is on Tom Scrace for our monthly “Get To Know Our Athletes”

Tom is a consistent and hard working athlete that brings a great sense of humor to class! We asked Tom a few questions and here are his answers:

-Name: Tom Scrace
-Age: 28
-CrossFitting Since: January 2014
-Usual Class time: At first my regular class was 6:30 a.m. but now my new go-to class is 5:30 p.m.

1) Where is your hometown? I grew up in Lockport, NY.

2) What do you do for a living? I am a Ph.D. student in physics at SUNY Buffalo.

3) Do you have any children/pets? If so, what kind/how many? My wife has (WE have) two darling dogs: Lily – a chiweenie (chihuahua/dachshund mix) and Taco – a chihuahua. The dogs visited CFA for the 1st anniversary party and loved it.

4) What is your favorite movement in CrossFit? Least favorite? My favorite movement is either the overhead squat or squat snatch (even though I am not great at either of them). My least favorite movement is definitely handstand push-ups (because I can’t do them).

5) What are your hobbies outside of CFA? I spend most of my nights refreshing the CFA website to find out the workout for the next day (thanks for keeping me on my toes and changing the time every night). But really, whatever time I have left outside of school and CrossFit I spend hanging out with my wife and dogs. I am a big football fan (Go Irish!), and I love America and day-drinking.

6) What would you like to get out of CrossFit long-term? I started CrossFit because I wanted to challenge myself and up my overall fitness. As I continue this process I hope to get healthier and stronger everyday with the help of CrossFit’s comprehensive programming.

7) Fun Fact about you! I am a vegan



Death By Med Ball Sit Ups
Minute 1: 3 Med Ball Sit Ups (20/14)
Minute 2: 5 Med Ball Sit Ups
Minute 3: 7 Med Ball Sit Ups

30 Minute EMOM (Alt.)
Level 1- 200 Meter Row
5 Front Squats (135/95)
30 Double Unders

Level 2- 150 Meter Row
5 Front Squats (115/80)
20 Double Unders or 35 Single Unders

Level 3- 100 Meter Row
5 Front Squats (95/65)
25 Single Unders

*Choose the level in which you will work for the 30 Minutes



1.) Deadlift
3 x 5 (40,50,60%)

2.) Death by Power Snatch
Minute 1: 2 Reps (C: 135/95, Rx: 95/65, S: 65/45)
Minute 2: 3 Reps
Minute 3: 4 Reps

3 Rounds For Time
10 Clean and Jerk (Rx: 95/65, S: 65/45)
200 Meter Sprint



1a.) 4 x 12 KB Strict Press 
1b.) 4 x 15 Double Arm Bent Over KB Row
*Super set & rest 2 minutes between rounds

50 Walking Lunges
40 Ab Mat Sit Ups
30 Burpee Box Jumps (24/20)
20 Ring Dips
30 Burpee Box Jumps
40 Ab Mat Sit Ups
50 Walking Lunges


photo(97)Bring Your Friend to Class Day!
Starts: 9:00 AM

There will be 3 variations of the partner workout for beginners, intermediate, and advanced based on fitness levels.



Push Press
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
AMRAP @ 85%

7 Rounds For Time 
7 OHS (C: 155/115, Rx: 135/95, S: 95/65) 
7 Pull Ups (C: C2B, Rx: Kip/Strict, S: Ring Rows)