Performance
A.10:00 EMOM
1 Power Cleans @ 90%
5 Double Unders

B.12:00 Alt. EMOM
even: 4-6 Kip Pull-ups
odd: 5 Back Squats @ 60-70%

C.5 Rounds
7 Front Squat @ 135 lb, 95 lb
7 Ring Rows
*Time Recorded

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

(Teach rowing before workout)

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

“Take care of your body. It’s the only place you have to live.” – Jim Rohn

It’s Progenex Day @ CFA! Look for Ike today to get all the info you need on the Progenex line up!

**Regular Classes have been replaced by the “Sweat with your Sweetheart” Free Community WOD!

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400 M Run
50 Wall Balls
50 Partner Pull Ups
50 Medball Partner Sit ups
400 M Run

All Levels

A.3-3-3-3-3
Hip Power Snatch

B. 5 Rounds
5 Ring Rows
10 Walking Lunges / Lunges
15 Sit-ups
300 M Run
*Time recorded

Paleo Creamy Bacon Brussels Sprouts courtesy of Miss Leah Alter!

Performance

A. Press x2x6 @ 85% Rest 2:00

B1. Back Squat x3x6 @ 80% Rest :60

B2. Weighted Pull-ups x2-3×6 Rest :60

C1. DL x3x3 @ 80% Rest :30

C2. DB Bench Press xNickelx3 Rest :60

Nickels = 5 reps right arm, 5 reps left arm, 5 Both Arms, keep opposite arm extended during single arm reps.

Foundations
Skill: Deadlift

A. Deadlift x2x6

B. Pull ups x2x6

Tire Sprint (Just Tire) 5x50m + 8 Burpees w/ 2 min rest

“Life is not about finding yourself. Life is about creating yourself.” –Lolly Daskal

Performance

A. Ring Rows x5x5 Rest :60

B.1K Row

5 Rounds
10 KBS @ 24K, 16K
15 Wall Balls @ 20 lb, 14 lb
20 Double Unders
1 1/2 Gasser
*Time recorded 

Foundations
Skill: Kipping Pull up

Jump Rope
2x30sec on / 30 sec Rest

Box Jumps
2×30 sec on / 30 sec Rest

4 Rounds
10 Jumping Pull ups
10 DB/KB Thrusters 30/20#
400m Run

“Courage is resistance to fear, mastery of fear – not absense of fear.”  -Mark Twain

Performance

A1. Seated DB Press x5x5 Rest :30
A2. Front Rack Reverse Lunge x5/leg x5 Rest :60

B.8 Rounds

In 2:00…..
5 Push Press @ 135 lb, 95 lb
200 M Sprint
Rest remainder of 2:00
*Avg time / round recorded

C.3 Rounds
Max Chain Push-ups
Rest :30
*Reduce chain weight each round

Foundations
Skill: Row

Test
3 Round
500m Row@90%
25 Wall Ball
Rest 4 mins (Jump Rope Skills for 1 min)

5/ea side  Turkish Get ups

“You may have to fight a battle more than once to win it.” –Margaret Thatcher

Performance
A.10:00 EMOM
2 Power Cleans @ 85%
5 Double Unders

B.16:00 Alt. EMOM
even: 3-5 Kip Pull-ups
even: 5 Back Squats @ 60-70%

C.3 Rounds
10 Box Jumps w/ step down @ 24”, 20”
10 DB Snatch (total) @ 45 lb, 25 lb
*Time recorded

Foundations
Skill:
Hip Snatch

A. Snatch x2x5

B1. Front Squat x2x5

B2. Push ups x6-8×5

Test
Front Plank :90

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

All Levels
300 Double Unders
150 Wall Balls @ 20 lb, 14lb
75 Burpees
*2-3 person teams, total time recorded

All Levels

A.20:00 Alt. Emom
2 Hip Power Snatch
3 Box Jump Step Down

B. 10:00 AMRAP
5 Pull-ups
10 Russian KBS @ 24K, 16K
200 M Run
*Reps Recorded

C. 5 Rounds for Quality
10 Sit-ups
10 Double Unders

Fridays are now dedicated to sharing our favorite recipes! Here is one of Coach Adrienne’s favorites!