Performance & Foundations

10 Rounds
3 DB Snatch /hand @ 45 lb, 25 lb
3 Deadlift @ 60-70%
50 M Suitcase Carry @ 45 lb, 25 lb
Rest :60

“Taking care of your mental and physical health is just as important as any career move or responsibility.” –Mireille Guiliano

Make sure you sign up on the Eventbrite page (HERE) for tomorrow’s workout and consider making a donation to the Ogar Strong fund! You can find more info HERE.

CrossFit Open WOD 14.5:

Happy Friday CFA!

Don’t forget! To participate in tomorrow’s WOD you’ll need to register via our Eventbrite page, HERE. We are running 14.5 as a benefit event and all proceeds will be going to benefit Kevin Ogar. You can find more info HERE.

Heats will start at 9:00 am! Plan to stick around afterwards for a Potluck/BBQ. We’ll provide the burgers, dogs, and DJ!

All Levels
A.10:00 Alt. EMOM
even: 5 OVHD Squat by feel
odd: 3 KB Push Press / Arm (light)

B.2 Rounds
10 Headcutters @ 24K, 16K
20 Burpees
25 Russian KB Swings @ 24K, 16K
400 Run
*Time recorded

C.Mobility
3 Rounds
1:00 Banded Hamstring Stretch (:30/leg)
1:00 1/4 Split Squat Hold (:30/ leg)
10 Reach Backs / side

Performance
A.  Rowing Skills
3:00 Synchronized Row (2 heats)

Team Row / Jump
10:00
:20 Row @ Goal 1K Pace
:10 Rest
:20 Jump Rope
:10 Rest

B.Skill Progression
Kipping Pull-ups

Skill Workout
12:00 EMOM
Kip Pull-up 1-5 Ascending
*Focus on doing as perfect a pull-up as possible

C.  Mobility
3 Rounds
1:00 Banded Hamstring Stretch (:30/leg)
1:00 1/4 Split Squat Hold (:30/ leg)
10 Reach Backs / side

Foundations
Skill: Snatch

A. Hip Power Snatch + OHS  x1+1×5

B. Front Squat x3x5

C. Press x3x5

5x Row Sprints 150m + Burpee Broad Jump
Rest 1 min

“To accomplish great things, we must not only act, but also dream; not only plan, but also believe.”-Anatole France

This week we say good-bye and good luck to Coach Thomas Lower. Thomas has decided to step away from Coaching to pursue his athletic career in Weightlifting full time. His contributions to CFA have been paramount to our growth and development and we extend our gratitude for his hard work.  Although we will miss him as a part of our Coaching staff here at CFA, we hope you will all join us in wishing him the best in his next few years of training and competing!

p.s. OLY Classes will remain a part of CFA’s regular schedule! We’ve had some great feedback from the community and will be modifying the schedule slightly for this class.

Performance
A. Back Squat x2x6 @ 85%  Rest 2:00

B. BB Good Mornings x10x3 Rest :60

C1. Horzontal Pull-ups x8x4 Rest :10
C2. Ring Push-ups x8x4 Rest :10
C3. Farmers Carry (Heavy) x50 yds x4 Rest :30

Foundations
Skill: Handstand

A1. DB Push Press  x10x4 (Hold 10 secs OH POS last rep)
A2. DB Tic Tac    x20x4

Test
25 UB Wall Ball
400m Run
15 Wall Ball
200m Run
10 Wall Ball
100m Run

“The two most powerful warriors are patience and time.” -Leo Tolstoy

Performance
A.10:00 Alt EMOM
3-5 TTB
3-5 Box Jumps

B.3 Rounds
9 Pull-ups
7 Power Cleans @ 135 lb, 85 lbs
400 M Run
*Time recorded

C. Cool down, coaches choice

Foundations
Skill: Back Squats

A. Back Squats x5x5

6 Rounds (High Intensity)
8 KB Goblet Squats
8 Box Jumps
100m run
Rest 1 mins

“Work hard, be kind, and amazing things will happen.”-Conan O’Brien

Performance
A. Hang Clean and Jerk x2x5 by feel Every :90
B. Snatch DL x3x5 by feel Every :90
C. 45 Thrusters @ 95 lb, 65 lb for time
*Time recorded

Foundations
Skill: Clean

A. Clean x2x5

B1. Press x2x5 (Test)
B2. RDL x5x5

5×1 min AMRAP w/ 2 min rest
5 Burpees
5 Swings

“If you set goals and go after them with all the determination you can muster, your gifts will take you places that will amaze you.” -Les Brown