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3×8 DB Extensions
3×8 Side Bends (One DB)

Make-up Day
Clean to Thruster
No Bands
Bis and Tris
Touch and Go

Strength WOD:
Press:  4×2 @ 10×0
Squat:  6×2 @ 40×0
*Take 6 sets to build to a comfortable 2RM, but do not go to failure
*Rest between sets should increase as the load becomes heavier

Deadlift Clusters
1.1.1.1.1.1 @80%, rest :60 b/t
1.1.1.1.1.1 @ 85%, rest :75 b/t
*Attempt 1-3 Handstand Push-ups or Standard Pushups between reps

CC PM WOD:
“Kelly”
5 Rounds
400 M Run
30 Box Jumps (24″, 20″)
30 Wall Balls (20lbs, 15lbs)

We can’t help everyone, but everyone can help someone. -Ronald Reagan

9 Steps #2
*Post thoughts to comments

Announcements:
IT’S TIME FOR SPRING CLEANING AT CFA!  Take your jackets, gloves, water bottles, shirts, pants, shorts, sunglasses, etc. home, or they will be donated to Goodwill.  We will be making donations on February 27th, so you have until the 26th to take it all home.  Jump ropes can stay at the gym, but they need to go on the jump rope rack (if you don’t want your rope mixed with the masses, please take it home.)

Buy In/Cash Out
3×8 DB Extensions
3×8 Side Bends (One DB)

5 Sets
1 Clean to Thruster
rest :30
AMRAP (-3) Kip Pull-ups
*Scale to a difficulty that allows no more than 12 per set
*Folks without a single kip pull-up scale to lightest band possible for 3 kips, and finish with 2 negatives @ 50X5
rest 2:00
*Clean to thruster weight recorded

then…

5 Rounds
:30 Thrusters at 40% of Todays Max
:90 of Double Unders
2:00 Rest
*Thruster weight and reps recorded

If you could only love enough, you could be the most powerful person in the world. -Emmet Fox

9 Steps to Perfect Health #1
*Post thoughts to comments

Announcements:
IT’S TIME FOR SPRING CLEANING AT CFA!  Take your jackets, gloves, water bottles, shirts, pants, shorts, sunglasses, etc. home, or they will be donated to Goodwill.  We will be making donations on February 27th, so you have until the 26th to take it all home.  Jump ropes can stay at the gym, but they need to go on the jump rope rack (if you don’t want your rope mixed with the masses, please take it home.)

Buy In/Cash Out
3×10 DB Ext. Rotations

In Teams of 4:
As a team, take 15 minutes to build to a heavy triple, but not a 3 RM in the Back Squat

then…

4 x 400 Meter Relay

then…

As a team, take 10 minutes to build to a heavy triple, but not a 3 RM in the Press

then…

25 Burpees for Time

*All missed reps will deduct 10lbs from your team average weight score (if you miss rep 2 that means you lose 20lbs and if you miss rep 1, you lose 30lbs)
*Score=(Avg team Weight-Seconds)+(Avg. team weight-total seconds)

Announcements:
IT’S TIME FOR SPRING CLEANING AT CFA!  Take your jackets, gloves, water bottles, shirts, pants, shorts, sunglasses, etc. home, or they will be donated to Goodwill.  We will be making donations on February 27th, so you have until the 26th to take it all home.  Jump ropes can stay at the gym, but they need to go on the jump rope rack (if you don’t want your rope mixed with the masses, please take it home.)

Buy In/Cash Out
3×10 DB Ext. Rotations

3 Sets
3+3 Snatch Pull Unders + Hip Snatch
2:00 Rest
*Post notes to comments

then…

5 Sets
3 Snatch Deadlifts
3:00 Rest
*post weights to comments

then…

5 Minute AMRAP
5 Pull-ups
10 Push-ups
*No bands, jumping or kipping only

Beauty is a short-lived tyranny. -George Bernard Shaw

More on the effects of stress
*Post thoughts to comments

Announcements:
IT’S TIME FOR SPRING CLEANING AT CFA!  Take your jackets, gloves, water bottles, shirts, pants, shorts, sunglasses, etc. home, or they will be donated to Goodwill.  We will be making donations on February 27th, so you have until the 26th to take it all home.  Jump ropes can stay at the gym, but they need to go on the jump rope rack (if you don’t want your rope mixed with the masses, please take it home.)

Buy In/Cash Out
3×10 DB Ext. Rotations

3 Sets
Powell Raises x10/arm @30×0
Split Squats x10/leg @30×0
DB Extensions x10/arm @30×0
1:00 Rest
*Transition straight into each movement

then…

5 Rounds
1:00 row @ 90-95%
1:00 Rest
1:00 Side Plank Hold (:30/side)
1:00 Burpees @ 90-95%
1:00 Rest

The harder I work, the luckier I get. -Samuel Goldwyn

Stress the 900 lb Gorilla in the room
*Post thoughts to comments

Announcements:
IT’S TIME FOR SPRING CLEANING AT CFA!  Take your jackets, gloves, water bottles, shirts, pants, shorts, sunglasses, etc. home, or they will be donated to Goodwill.  We will be making donations on February 27th, so you have until the 26th to take it all home.  Jump ropes can stay at the gym, but they need to go on the jump rope rack (if you don’t want your rope mixed with the masses, please take it home.)

Buy In/Cash Out
3×10 DB Ext. Rotations

5 Rounds
3 Hip Cleans
:30 Rest
DB Side Bends x10/side (Hold one DB at a time)
:30 Rest
5 Dips
1:00 Rest
*Post weights to comments

then…

5 Rounds
5 Touch and Go Deadlifts (135lbs, 95lbs)
10 Air Squats
200 M Run
Rest appx. 2:00 Minutes
*Best Split Time Recorded

I was France. -Charles De Gaulle

How Sleep helps you commit info to memory
*Post thoughts to comments

Announcements:
MARK SISSON is coming to CFA!  Check out details here!!

Buy In/Cash Out
3×10 DB Ext. Rotations

7 Rounds
3 Snatch Balances
Rest 1:00
7-1 Weighted Strict CTB Chin-ups @ 30X2
rest 2:00
*Post loads and notes to comments

then…

10 Rounds
:45 AMRAP
5 Toes to Bar
5 Russian Swings (24 K, 16K)
:15 Rest
:30 Jump Rope (Double unders, or singles)
*Time recorded

One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life. -Edward B. Butler

The Essentials
*Post thoughts to comments

Announcements:
MARK SISSON is coming to CFA!  Check out details here!!
New Recipes have been added to the CFA Recipes tab.  Check them out here!

Team Row Relay
As a team max distance row in 24:00
*4 person teams one person rows 2:00 at a time, for a total of 3 rounds
Score=Max meters

then…

10 Minute AMRAP
5 Burpees
10 DB Thrusters (35lbs, 20lbs)
15 Abmat Sit-ups
*All team members work at the same time
*Score is total reps

Announcements:
Come out this weekend and support Nugget at the Fittest Games!
MARK SISSON is coming to CFA!  Check out details here!!
New Recipes have been added to the CFA Recipes tab.  Check them out here!
Chad Vaughn’s Training Invitational is today!  For more information, go here

5 Sets
5 Floor Presses @ 30X0
rest :30
DB Side Bends x10/side (Hold one DB at a time)
rest :30
5 Handstand Push-ups
Rest 2:00
*Post weights, and notes to comments

then..

3 Rounds
400 M Run
15 Unbroken OVHD Squats (115lbs, 85lbs)
15 Kipping Pull-ups
15:00 Cap
*Time Recorded

I am not bound to win, but I am bound to be true. I am not bound to succeed, but I am bound to live up to what light I have. -Abraham Lincoln

The Health Lift
*Post thoughts to comments

Announcements:
Come out this Sunday and support Nugget at the Fittest Games!
MARK SISSON is coming to CFA!  Check out details here!!
New Recipes have been added to the CFA Recipes tab.  Check them out here!
Chad Vaughn’s Training Invitational is tomorrow.  For more information, go here