admin

Performance – Week 6 of 8 Conditioning
A.
10:00 EMOM
3 Reverse Lunges /leg @ 135 lb, 95 lb
3 Power Jerks @ 135 lb, 95 lbs
B.
30 Burpee Box Jumps
30 KBS @ 24K, 16K
100 Double unders
30 KBS @ 24K, 16K
30 Burpees Box Jumps
*Time Recorded
C.
3 Rounds
20 Tic Tacs Total
10 Push-ups

Foundations
A. Back Squat 3 – 2 – 1 x 2
B. Push up Max Rep x3 Rest 2 mins

1 – 10 Ladder (After every min of work rest 30 secs)
DB Thruster
Burpee w/o Push up
Ring Row

“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” – Carl Bard

Foundations – AM
Victor	22
Melanie	24
Adrian	15
Kai	18
Courtney	28
Daniel	14
Jim	18
Julia	23
Daniel	20
Dustin	22
Brandon	25
Robert	26
Meridith	14
Kirbi	25
Jannica	12
Corn Dog	15
Performance – AM
Jenny	12:15
Gage	10:58
Janet	14:09
Tineke	13:23
Jonathan	13:29
MegO	16:44
Ken	14:15
Carlos	12:52
Sarah	13:13
Ryan	13:42
Ivan	13:49
Jillian	11:29
Josh	10:50
Velvet	10:42
Dayna	11:22
Steve	15:00
Lisa	12:22
Jose	14:06
Silas	13:38
Michele	13:30
Ray	11:17
Ladies Class
Sydney	15:50
Jill	18:15
Mer	20:18
Foundations – Noon
Dustin	22
Daniel	20
Julia	23
Performance – PM
ERod	14:58
Page	9:56
Gil	15:00
Austen	12:56
Jeanette	12:42
Ryan	14:07
Kristin	13:56
Matt	14:21
Pam	15:08
KJ	11:39
Paul	12:54
Cassie	13:38
Kayleen	12:38
Kline	14:17 Rx
Nicole	11:29 Rx

Performance – Week 6 of 8 Conditioning
A.
Hip Power Snatch + Hang Power Snatch  x2+1×5 @ Rest 2:00
B.
5 Rounds
12 Thrusters @  95 lb, 65 lb
9 CTB Pull-ups
Gasser (50 yds x 4)
*Time Recorded
C.
3 Rounds
:60 Hollow Hold
10 Horizontal Pull-ups/Ring Rows

Foundations
Skill:
Snatch

A. Snatch 4×3
B. Chin ups or chin over bar 4×3/ attempts

4 rounds
10 wall ball
10 kb swings
100m sprint
1 min rest

“Don’t give up what you want most for what you want now.” – Unknown

[youtube]http://youtu.be/CDXxURPagpM[/youtube]

 

Foundations – AM
Dustin
Daniel
Mayela
Emily
Kelley
Melanie
Bryan
Logan
Jim
Adrian
Robert
Gilbert
Performance – AM
Ian	14:26 Rx
Mitch	14:38
Shelby	15:49
Janet	16:29
Ryan	16:33
Jonathan	18:54
Paige	14:16
Sarah	14:21
Jesse	15:27
Jose	15:44
Michele	13:56
Andre	13:25
Ray	14:51 Rx
Mercy	18:52
Performance – Noon
Mer	16:06
Ganesh	18:33
Foundations – PM
Jessica
Julia
Paige
Max
Courtney
Performance – PM
Andrew	28:00
Jessica	12:48
Morgan	13:38
Austen	16:42 Rx
Nicole	14:15
Gil	12:20
Sean	13:56
Melissa	10:23
Velvet	12:21
Rahul	17:00
Sydney	13:28
Madison	16:58
Liz	16:20
Nicole	12:40
George	–
Denise	13:52
Allyson	13:32
KT	12:30
Kline	11:31
Leah	12:26
Julia	–

All Levels
7 Rounds
7 Walking Lunges/leg @ 35 lb, 20 lb
7 Burpees
7 Box Jumps
7 KB Swings
7 Push-ups
7 Steps/leg
7 Double Unders
*Done individually or as a team
*Teams work one person at a time, split reps
*Total time recorded

All Levels – AM
Sean	24:16
Team KIBC	15:27
Jillian	22:27
Carrie/Sarah/Jenna	21:53
Jenny	22:16
Andre/Dixie	22:50
Team Rosenberg	16:52
Team Chandler	19:30
Frank & Julia	20:01
Ganesh	29:07
ERod	29:31
Paul	27:00
Jackie	27:58

All Levels
A.
10 Rounds for Quality
3 Front Rack Walking Lunges (Heavy)
3 Weighted Pull-ups

B.
20:00 AMRAP
5 Push-ups
10/leg Step-up @ 20”, 16”
15 Wall Balls
100 M Farmers Walk
*Reps Recorded

“Obstacles are those frightful things you see when you take your eyes off your goal.”- Henry Ford

All Levels – AM
Courtney	5
Mitch	5
Kara	–
Ivan	5
Mauren	7 + 5 step ups
Humberto	6
Morgan	5
Gage	6
Logan	4
Leigh	7 + 12 wb
Jenna	5 + 12 wb
Velvet	7
Silas	7 + 5 push ups
Casey	5
Gilbert	6
Roland	4 + 20 sit ups
Jeff	7
Jose	6
Lulu	7
Mer	6 + wb
All Levels – Noon
Jared	6
Ganesh	6
Austen	6 + 20 step ups

Performance
A. Snatch x3x5 @ 70-80% Rest :90
B. Front Squat x2-3×3 @ 100-110%
C1. Deadlift x3x3 @ by feel Rest :30
*all 3 sets at a challenging weight
C2. WTD Dips x3x3 Rest  3:00

Foundations Test
Skill:
Kip Swing/Jumping Pull-up

Workout
Ladder 1-10
KB Swings
Burpees
Ab Mat Sit ups
10:00 Cap

Test
Front Plank

“The greatest mistake you can make in life is to be continually fearing that you will make one.” – Elbert Hubbard

Foundations – AM
Billy	9:15
Robert	9:18
Kirbi	8:08
Corn Dog	9:54
Performance – AM
Jenny
Ivan
Gage
Nicole
Ed
Carlos
Tineke
Ken
Mr. T
Red
Page
Jessie
Jose
Steve
Lisa
Kristi
Kayleen
Ray
Jill
Mercy
Michele
Ladies Class
Josie
Madison
Mer
Foundations – Noon
Tanner
Chaz	9:50
Julia	Rd 10 Burpees
Dustin	Rd 10 Burpees
Foundations – PM
Jessica
Max
Lauren
Performance – PM
Michael
Matt
Leah
Coco
Ryan
Kristin
Frank
Sean
Ed
Shelby
Anthony
Carolyn
JRod
Cassie
Paul
Evil
Morgan
Michael
Carrie
Leah
Joel
Rahul
Keith
Elena

Performance
A.
20 Minutes Alt. EMOM
Even: 2 Clean + 3 Thrusters
Odd: 1-5-1 CTB Pull-ups Ladder
*Increase weight from last week

B.
3 Rounds
400 M Run
20 DB Snatch @ 55 lb, 35 lb (total)
Rest 3:00
*Each Split time recorded

Foundations
Skill:
Clean

A. Hip Power Clean+Front Squat  x1+3 x5
B1.Press x2x5 20X2
B2. Pull ups  x2x5 30X0 
C.DB Reverse Lunges x5/leg x5

“Not everything that is faced can be changed, but nothing can be changed until it is faced.” – James Baldwin

Foundations – AM
Adrian
Victor
Logan
Courtney
Chad
Josh
Kelley
Dawn
Melanie
Chaz
Corn Dog
Meridith
Julia
Jannica
Gilbert
Performance – AM
MegO	3:02	3:11	3:12
Mitch	2:43	2:54	2:55
Tow Matt	2:45	2:36	2:49
Kristi	3:06	2:56	2:58
Kara	2:40	2:43	2:38
Ivan	2:51	2:41	2:55
Sarah	3:00	2:44	2:46
Red	3:23	3:04	3:11
Lee	3:12	3:00	2:58
Ryan	3:02	3:15	3:16
Humberto	2:56	2:56	2:48
Dayna	2:35	2:39	2:37
Jenny	2:44	2:36	2:43
Josh	2:45	2:28	2:38
Jillian	2:38	2:47	2:44
Bradley	2:10	2:08	2:24
Kevin	–	–	–
Jose	3:10	3:00	2:59
Silas	2:54	2:44	3:00
Mercy	4:14	4:11	3:55
Performance – Noon
Tineke	2:53	2:53	2:51
Ganesh	3:02	3:05	3:01
Avtar	2:56	3:03	3:06
Tanner	2:55	3:01	2:53
Shelby	2:55	2:59	3:18
Kevin	3:08	3:20	3:21
Foundations – PM
Jess
Emmy
Rachael
Daniela
Max
Lauren
Performance – PM
Ian	2:04	2:56	3:06
Gil	3:18	3:14	2:59
Austen	2:18	2:46	2:55
Melissa	2:33	2:33	2:31
Jeanette	2:32	2:30	2:25
E-Rod	2:59	2:58	3:05
Scott	2:23	2:29	2:31
Chris	2:34	2:34	2:39
Velvet	2:34	2:38	2:35
Cassie	2:47	2:52	2:52
Paul	2:32	2:36	2:43
Denise	2:52	2:55	2:57
Morgan	2:52	2:55	2:58
Carrie	2:46	3:10	3:15
Rahul	2:55	2:52	3:00
Keith	2:25	2:28	2:32
Madison	2:50	2:43	2:38
Allyson	2:42	2:49	2:52

Performance
A.
10 EMOM
5 Ring Dips
5 Box Jump @ 24, 20”

B.
4 Round
50 Double Unders
20 Russian Swings @ 24K, 16K
10 Step-ups
*Time Recorded

Foundations
Jump Progressions (Ankle Bounce, Pogo, rocket,  box jumps)

Workout:
4 Rounds
8 Push ups
8 DB Squats
400 M Run

“Wherever you go, go with all your heart.” – Confucius

Foundations – AM
Courtney	12:30
Melanie	13:30
Adrian	15:30
Daniel	17:15
Jim	20:45
Billy	11:11
Meridith	11:15
Kirby	11:46
Casey	16:53
Courtney	16:20
Jannica	18:20
Kenyon	22:45
Performance – AM
Jeff	9:40
Gage	7:05
Sarah	6:59
Mitch	6:47
Humberto	6:52
MegO	8:01
Ken	8:21
Snooki	7:42
Jonathan	8:20
Lee	7:56
Ed	8:22
Ryan	8:21
Roland	9:29
Steve	9:31
Lisa	7:40
Red	8:38
Mr.T	9:40
Josh	7:56
Dayna	6:58
Page	6:53
Tow Matt	11:02
Jose	9:05
Kayleen	11:04
Ray	9:28
Mercy	8:56
Michele	8:34
Ladies Class
Bianca
Josie	16:48
Sydney	12:50
Jill	12:54
Lulu
Mer	16:52
Foundations – Noon
Mandy	14:08
Dustin	12:03
Dan	20:27
Brandon	13:34
Performance – PM
Gil	6:42
Ganesh	9:39
Mary	9:25
Jables	8:33
Kevin	9:25
Tanner	8:55
Sean	10:45
Matt	9:58
Ed	9:58
Pam	11:20
Taylor	11:14
Andy	11:05
JRod	10:39
Carolyn	14:34
JV	11:40
Jillian	9:40
Cassie	10:40
Carrie	14:38
Kline	13:38
KJ	11:30
Rahul	14:00
Leah	10:01
Paul	10:36
Maddy	11:15
Velvet	8:37
Keith	11:22

Performance

A1.Clean x2x5 @ Rest :30
*:03 Pause in the bottom position
A2. CTB Pull-ups x5x5 Rest :90

3 Rounds
25 Wall Balls @ 20 lb, 16 lb
15 Burpees
300 M Run

Foundations (Test)
A1. KB Deadlift x8x4
A2. KB or DB Push Press x8x4
A3. Ring Row x8x4

Test
3 Rounds
500 M Row @95%
Rest 3:00
*Record Best Time

“Neither fire nor wind, birth nor death can erase our good deeds.” – Buddha

Foundations – AM
Mayela	2:06
Courtney	1:52
Jim	2:00
Logan	1:53
Emily	2:03
Mel	2:16
Adrian	2:08
Dawn	2:15
Chad	1:56
Lucy	2:00
Casey	2:10
Jannica	2:15
Logan	1:41
Kevin	1:48
Performance – AM
Ed	DNF
Kristi	15:16
Humberto	12:03
Bradley	9:14
Carlos	12:41
Jonathan	15:19
Paige	9:51
Jose	13:07
Andre	11:13
Jessie	15:21
Gwar	15:07
Dayna	12:34
Sydney	12:55
Mr. T	16:58
Silas	12:09
Ray	13:04
Michele	14:47
Mercy	15:24
Performance – Noon
Mer	16:28
ERod	16:51
Ganesh	14:24
Jared	14:17
Tineke	13:49
Foundations – PM
Anthony
Jessica
Emmy
Rachael
Kristine
Kelcey
Meridith
Julia
April
Paige
Daniela
Lyon Cub
Lauren
Performance – PM
Ian	8:50
Gil	14:26
Julian	15:02
Erica	13:59
Janet	13:39
Jeanette	14:16
Coco	18:39
Sean	11:36
Melissa	11:41
Leah	14:25
Nicole	14:00
Maureen	12:44
Kline	14:44
Carolyn	15:26
Kristin	15:27
Ryan	15:21
Cassie	15:34
Paul	15:06
Allyson	13:22
Liz
Velvet	12:53
Rahul	15:43
Joe	14:23

CFA IS CLOSED FOR THE ATHLETE OPEN!