WOD 4/21

A. 6 Rounds
:06-:10 WF HS  Hold
3-5 Kip CTB Pull-ups
3-5 Box Kip Dips
Rest :90

B. 3 Rounds
400 M Run
30 Double Unders
20 Step-ups (total)
10 2 Arm DB GTO  @ 45 / 35 lbs
*Time recorded

**Extra Credit**
3 Rounds
10 DB Bench Press
10 Diamond Push-ups
*Last 2 reps of each set should be tough

>>>Free talk from Paleo f(x) presenter [Dr. Marc Bubbs]

“I believe that the greatest gift you can give your family and the world is a healthy you.” -Joyce Meyer

WOD 4/20

A. In 12:00
Hip Squat Clean + Hang Squat  Clean + Squat Clean  x1+1+1 x5
*build to a challenging weight
*Weight Recorded 

B.E:90 O:90 {every :90 on the :90}
DL x2x6 @ 85% of 3 RM

C. 5-4-3-2-1
Power Clean
Front Squat
Back Squat
Broad Jump
M: 165-205  W: 105-135
*Time recorded
*Pick a weight roughly 80% of you 1 RM squat clean

“The best way to predict the future is to create it.” -Peter Drucker


WOD 4/18

2 Person Teams

25:00 AMRAP
400 M Run
Max Rounds of “Nate”
2 MU
8 KBS @ 32K/24K
*While one partner runs the other completes as many rounds of “Nate” as possible
*Total Rounds of “Nate” recorded


*Scaled Version”
2 Person Teams
25:00 AMRAP
200-400 M Run
Max Rounds of “Nate”
2 CTB Pull-ups (any style)
4 L-Sit DB Press
8 KBS @ weight of your choice
*While one partner runs the other completes as many rounds of “Nate” as possible
*Total Rounds of “Nate” recorded


Next Saturday! Bowling with “G-Love & The Special Sauce”

{CFA Outing}

WOD 4/17

A. 3 Rounds for Quality
10 Goblet Squats
10 Russian KBS
10 Goblet Reverse Lunge (total)

B. 3 Rounds
500 M Row
2:00 Rest
400 M Run
2:00 Rest
*85-90% effort

C. 4 Rounds
:30 Hollow Hold
:30 Plank Hold
:30 Farmer Hold
:30 Rest

Don’t miss out on an awesome event for a great cause!

{Details & Registration}


WOD 4/16

A. 6 Rounds
:06-:10 CTB Hold
3-5 Kip HSPU
Rest :90-2:00

B. 5 Rounds
9 Split  Jerks @ 115/75
12 Double Unders
*Time Recorded
*15:00 Cap

**Extra Credit**

3 Rounds
8 DB Bent Over Rows
8 DB Curls/arm
Rest 2:00
*Last 2 reps of each set should be tough

“Let us be grateful to people who make us happy, they are the charming gardeners who make our souls blossom.” -Marcel Prous


WOD 4/15

A. 10:00 E2O2
Hip Squat Clean + Hang Clean x1+1×5

B. Low Bar Back Squat to box x3x5 @ 80%

C. 3 Rounds
6 KB Front Rack Reverse Lunge /leg
6 RDL @ 55-65% of DL 3RM
12 Super Mans
*rest as needed

“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” -Swami Sivananda

WOD 4/14

A. 12:00 Alt. EMOM

Min 1 – :10 WF Handstand Hold
Min 2 – Rower Pike Up: 3 reps @ 3333
Min 3 – Strict Ring Dip: 3 reps @ 33X1
*If you have muscle-ups muscle-up in to the first rep

B. 12:00 EMOM
3 Kip CTB Pull-ups
5 KBS @ 24/16
5 Box Jump Step-down 24/20
*Sets completed under :30 recorded
*If set isn’t completed under a minute rest the following minute

***Coach Wes outlines this cycle of training >>> [Get the details]

***Join us for a CFA Outing >>> [Check it out]

“Every successful individual knows that his or her achievement depends on a community of persons working together.”-Paul Ryan



WOD 4/13

A. 10:00 E202
Hip Snatch + Hang Snatch x1+1×5
*:02 Pause in the receiving position of each rep.
*Goal is to receive bar as low as possible

B. 10:00 E202
Front Squats x2x5 Rest
*Rep 1 @ 24X1
*Rep 2 @ normal tempo

C. 6 Rounds
4 TnG PC @ 165, 105
6 Burpees
100 M Shuttle (25m x 4)
*Time Recorded
*Cap 10:00

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” -John Quincy Adams

WOD 4/11

Test Day 3 – Team Test

20 Calorie Row
30 Burpees
30 Two-arm DB GTO @ 45/35lb
30 TTB
100 FT Walking Lunge @  45 / 25 lb plate
*Complete Congo Style, each teammate jumps onto the rower as soon as the teammate in front of them is off and must wait for the teammate in front of them to complete the next movement before they can move on.

**Scaled Version**

20 Calorie Row
30 Burpees (Scale to no push-up burpees)
30 Two-arm DB GTO (use a weight you can complete in 4-5 sets)
30 TTB (Complete on Rings or Complete 30 abmat sit-ups)
100 FT Walking Lunge (use a weight that you can keep extended over your head throughout the 100 FT)
*Complete Congo Style  Teammate jumping onto the rower as soon as the teammate in front of them is off.

Free Community WOD @ 10:00 am! Bring a friend and let’s have some fun!
{Details & Registration}


WOD 4/10

Active Recovery Day

A. Hip Power Snatch + Hang Power Snatch x2+1×5 by feel

B. 4 Rounds for quality
6 Front Squats @ 135/95
8 Push-ups
100 M Sled Drag

Registration Opens at 10:00 am sharp!


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