Our Progenex Representative will be on site with tons of products and give-aways! Have all your supplement questions answered and sample some goods. We will have all your favorite products and flavors available for sale starting at 5:30 am!
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!
| All Levels – AM | |
| Jonathan | 5+150 m |
| Andrew | 7 |
| Carlos | 4 + kbs |
| Carlos | 6 |
| Sissy | 5+150 m |
| Humberto | 7 |
| Maureen | 8 |
| Kara | 8 |
| Ivan | 4+10 kbs |
| Jennifer | 4+ kbs |
| Kerri | 5+10 kbs |
| Vy | 7 |
| Matthew | 6 |
| Dave | 6 |
| LaShea | 7 |
| Adrian | 5+100 m |
| Janet | 5+10 kbs |
| Mel | 5+10 kbs |
| Sarah | 4 |
| Claudia | 5 |
| Dayna | 7+10 kbs |
| Jillian | 5+10 kbs |
| Jose | 6 |
| Tom | 5 |
| Josh | 11+10 kbs |
| Red | 5 |
| Gilbert | 6+5 PU |
| Rob | 6 |
| Silas | 5 |
| Tow Matt | 6 |
| Page | 10+15 |
| All Levels – Noon | |
| Ryan | 4 |
| Gil | 7+6 |
| Brooks | 8 |
| Sydney | 5+10 |
| Aaron | 5+4 |
| Dustin | 7+8 |
| Julia | 4 |
| Andy | 4+100 m |
| Jared | 7+10 |
| Brian | 7+15 |
Performance
A. Build to a Max Press in 10:00
B. Press x3x5 @ 80% Rest 2:00
C. Back Squat x3x5 @ 80% Rest 2:00
D.8:00 EMOM
2 DL @ 80%
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
“A successful man is one who can lay a firm foundation with the bricks others have thrown at him.” –David Brinkley
| Foundations – AM |
| Rachel |
| Gage |
| Chase |
| Vamsi |
| Sarah |
| Performance – AM |
| Brooks |
| Ian |
| Sarah |
| Tineke |
| Janet |
| Lee |
| Josh |
| Ken |
| Nicole |
| Jonathan |
| Kara |
| Matt |
| Vy |
| Sissy |
| Humberto |
| Fred |
| Robert |
| Tow Matt |
| Jessie |
| Jenny |
| Tom |
| Mike |
| Jose |
| Silas |
| Red |
| Jillian |
| Mr.T |
| Claudia |
| LaShea |
| Billy |
| Mary |
| Erica |
| Vince |
| Ray |
| Ladies Class |
| Mer |
| Foundations – Noon |
| Matthew |
| Karen |
| Foundations – PM |
| Kristine |
| Chris |
| Matt |
| Lilly |
| Chris E |
| Nick |
| Chris |
| Performance – PM |
| Gil |
| Courtney |
| Brian |
| Amy |
| Pinky |
| Mayela |
| Jared |
| Nicholas |
| Matt |
| Cody |
| Sean |
| Chris |
| Morgan |
| Evil |
| Madison |
| Christian |
| Pablo |
| Cassie |
| Paul |
| Velvet |
| Taylor |
| Julia |
| KJ |
| Carrie |
| Brad |
| Leah |
Performance
750 M Row
10-1
Step-ups / Leg
KBS @ 24K, 16K
Double Unders
750 M Row
Foundations
Skill: Handstand
A1. DB Push Press x10x4 (Hold 10 secs OH POS last rep)
A2. DB Lawnmower Pulls x8x4
A3. DB Tic Tac x20x4
Test
Mile Run
“You are never too old to set another goal or to dream a new dream.” –C. S. Lewis
| Foundations – AM | ||
| Performance – AM | ||
| Matt | 20:34 | |
| Gage | 20:22 | |
| Lee | 22:07 | |
| Sissy | 19:54 | |
| Maureen | 24:36 | |
| Kerri | 21:00 | |
| Janet | 18:40 | |
| Sarah | 18:49 | |
| Red | 18:37 | |
| Ivan | 24:33 | |
| John | 18:41 | |
| Mel | 19:11 | |
| Vy | 17:33 | |
| Humberto | 17:56 | |
| Adrian | 22:38 | |
| Josh | 19:58 | |
| Jonathan | 17:48 | |
| Brian | 16:22 | |
| Sean | 21:56 | |
| LaShea | 17:36 | |
| Dayna | 10:11 | |
| Cynthia | 18:41 | |
| Claudia | 18:35 | |
| Robert | 17:01 | |
| Tom | 21:56 | |
| Tow Matt | 17:46 | |
| Gilbert | 18:41 | |
| Jose | 17:32 | |
| Nick | 18:05 | |
| Andrew | 15:11 rx | |
| Mary | 16:53 rx | |
| Erica | 18:54 rx | |
| Vince | 18:24 | |
| Jenna | 21:20 | |
| Mer | 19:00 rx | |
| Billy | 17:15 | |
| Dave | 17:30 | |
| Performance – Noon | ||
| Jared | 16:36 | |
| Andy | 20:02 | |
| Bianca | 21:00 | |
| Robert | 18:13 | |
| Foundations – PM | ||
| Mark | 7:05 | 7:56 |
| Chris | 6:31 | 7:02 |
| Joy | 5:34 | 11:29 |
| Performance- PM | ||
| Gil | 16:20 | |
| Jessica | 17:33 | |
| Madison | 18:42 | |
| John | 17:45 | |
| Avtar | 19:14 | |
| Chrissy | 19:21 | |
| Christian | 17:25 | |
| Jillian | 16:52 | |
| Julia | 20:36 | |
| Brad | 20:15 | |
Performance
A1. Seated DB Press x10x5 Rest :30
A2. Front Rack Reverse Lunge x5/leg x5 Rest :60
B.5 Rounds
5 Toes to Bar
10 Power Snatches @ 75 lb, 45 lb
10 Wall Balls @ 20 lb, 14 lb
*Time recorded
Foundations
Skill: Back Squats
A. Back Squats x5x5
6 Rounds (High Intensity)
8 KB Goblet Squats
8 Box Jumps
100m run
Rest 1 min
“The greatest revolution in our generation is that of human beings, who by changing the inner attitudes of their minds, can change the outer aspects of their lives.” –Marilyn Ferguson
| Foundations – AM | |
| Performance – AM | |
| Courtney | 10:53 |
| Tineke | 10:09 |
| Sarah | 10:56 |
| Adrian | 10:57 |
| Lee | 10:17 |
| Janet | 9:22 |
| John | 9:34 |
| Nicole | 12:42 |
| Mr.T | 10:46 |
| Jose | 10:47 |
| Jenny | 10:38 |
| Jillian | 8:16 |
| Claudia | 7:46 |
| Robert | 9:45 |
| LaShea | 7:53 |
| Dayna | 6:58 rx |
| Ray | 8:07 |
| Mer | |
| Foundations – Noon | |
| Chris | 11:58 |
| Kristine | 11:49 |
| Chase | 10:20 |
| Humberto | 10:12 |
| Performance – PM | |
| Brian H | 9:06 |
| Amy | 8:47 |
| Jennifer | 8:25 |
| Taylor | 9:55 |
| Mayela | 9:54 |
| Brooks | 7:27 |
| Gil | 8:03 |
| Brian | 9:36 |
| Andy | 9:44 |
| Erica | 8:51 |
| Julia | 8:58 |
| Pat | 10:46 |
| Ryan | 10:31 |
| Matt | 10:30 |
| JP | 8:50 |
| Jessica | 8:15 |
| Cody | 12:02 |
| David | 12:20 |
| KJ | 10:43 |
| Ruhlin | 9:36 |
| JRod | 10:25 rx |
| Morgan | 9:24 |
| Evil | 8:50 |
| Ally | 8:25 |
| Velvet | 7:59 |
| Page | 7:18 rx |
| Nicole | 9:21 rx |
| Brad | 10:00 |
| Leah | 10:14 rx |
 |
 |
Performance
A.10:00 Alt. EMOM
3 Power Cleans @ 80-85%
5 Push-ups (add weight if needed)
B.20:00 Alt. EMOM
odd: 3 Back Squats @ 60-70%
even: 3 Kip Pull-ups
C.5 Rounds
5 Thrusters @ 95 lbs, 65 lbs
5 Burpees
*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
“Press forward. Do not stop, do not linger in your journey, but strive for the mark set before you.” –George Whitefield
| Foundations – AM | |
| Daniela | 15 rds |
| Beverly | 15 rds |
| Michelle | 15 rds |
| Chris | |
| Sarah | |
| Rachel | |
| Performance – AM | |
| John | 4:21 |
| Sean | 4:25 |
| Kara | 4:27 |
| Matt | 4:13 |
| Vy | 4:43 |
| Sissy | 4:30 |
| Sarah | 4:23 |
| Nicole | 3:52 |
| Janet | 3:57 |
| Ivan | 4:00 |
| Jillian | 3:45 |
| Dayna | 2:23 |
| Gilbert | 4:04 |
| Jose | 5:08 |
| Silas | 5:00 |
| Tom | 4:21 |
| Mr.T | 4:33 |
| LaShea | 3:13 |
| Cynthia | 3:10 |
| Healy | 3:39 |
| Claudia | 3:31 |
| Jenna | 3:30 |
| Mercy | 4:04 |
| Ryan | 3:38 |
| Page | 3:01 |
| Ray | 2:56 |
| Performance – Noon | |
| Andrew | 2:20 |
| Mary | 3:45 |
| Andy | 4:07 |
| Jared | 3:26 |
| Tanner | 3:41 |
| Sydney | 4:02 |
| Mer | 3:46 |
| Foundations – PM | |
| Christina | |
| Nick | |
| Mark | |
| Lilly | |
| Kristine | |
| Matt | |
| Chris | |
| Chrissy | |
| Sophia | |
| Vamsi | |
| Performance – PM | |
| Courtney | 4:50 |
| Gil | 2:37 |
| Brian | 3:44 |
| Amy | 4:51 |
| Julia | 5:22 |
| Jessica | 3:56 |
| Ian | 2:42 |
| Austin | 5:18 |
| Pat | 3:38 |
| Leah | 3:40 rx |
| Velvet | 3:39 |
| Jerry | 4:41 |
| Simon | 5:36 |
| Brooks | 2:53 |
| Chris | 4:38 |
| George | 5:11 |
| KJ | 4:30 |
| Carrie | 5:11 |
| Paul | 4:18 |
| Cassie | 4:40 |
| JRod | 4:15 |
| Missy | 4:23 |
| Brad | 5:22 |
| Clint | 4:26 |
| Sean | 4:39 |
| Ryan | 4:02 |
| Pinky | 4:46 |
| JP | 4:04 |
| Phil | 6:08 |
All Levels – COA Testing
“Cindy”
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Each athlete will have 20:00 minutes to complete as many repetitions as possible. The athletes will perform all 5 pull-ups, followed by all 10 push-up, then followed by 20 air squats. Athletes will be placed in two heats and will judge/count each others performance.
Division Options:
Rx: As listed
D1: Men – Red Band Pull-ups, Women – Red Band Pull-ups and Knee Push-ups
D2: Men – Jumping Pull-ups, Women – Jumping Pull-ups and Knee Push-ups
| All Levels – AM | rounds |
| Mitch | 12 |
| Jared | 17 |
| Billy | 10+13 r |
| Kyle | 14 |
| Gil | 27 |
| Missy | 11 |
| Nicole | 14 |
| Mercy | 10+14 r |
| Dustin | 11+5 r |
| Mer | 15+5 r |
| Stacey | 21+10 push ups |
| Jessica | 14 |
| Dayna | 20 |
| Erica | 15 |
| Dave | 11+6 push ups |
| Michael | 13+8 push ups |
| Lee | 10+4 push ups |
| Joy | 7+1 squat |
| Cat | 17 |
| Lane | 17+6 push ups |
| Chance | 20 |
| Jenny | 16+3 pull ups |
| Brian | 11+5 pull ups |
| JP | 22+5 squats |
| Vince | 12+8+12 |
| KJ | 10+10 push ups |
| John | 10+9 push ups |
| Brad | 13+3 push ups |
| Andrew | 21+8 push ups |
| Mary | 14+13 squats |
| Jose | 12+5 pull ups |
| David | 5 |
| Lily | 5 |
| Page | 16+6 push ups |
| Sean | 12+8 push |
| Silas | 12+5 pull ups |
| Sarah | 18+5 pull ups |
| Nicole | 16+4 pull ups |
| Velvet | 15+5 pull ups |
| Leah | 8+4 pull ups |
| Ryan | 13+6 push ups |
| Josh | 9+2 push ups |
| Laila | 9+8 push ups |
| Jen | 15+3 pull ups |
| Kara | 19 |
| Chris | 9 |
| Blaz | 21 |
| Eric | 12+3 pull ups |
| Maureen | 17+9 squats |
We would like to extend a heartfelt thank you to Sharon today. This week was her final week here as a coach and marketing director at CFA. Sharon will begin an exciting new career in business consulting and we wish her the very best of luck. Sharon has been an integral part of growing and fostering the CFA community over the past year and we truly appreciate all the hard work she’s done to make CFA a better place. Good luck in your new life endeavor we know you will do great!
All Levels
Make up day
or
A.10:00 Alt. EMOM
5 Box Jumps
5 Deadlifts
B.10:00 Alt. EMOM
5 DB Press
5 Bentover Row
C.3 Rounds
6 Turkish Get-ups (Total) @ 16K, 12K
12 KB Swings @ 16K, 12K
300 M Run
| All Levels – AM | |
| Mer | |
| Page | |
| All Levels – Noon | |
| Jared | |
| Billy | |
| Kyle | |
| Gil | |
| Missy | |
| Nicole | |
| Mercy | |
| Dustin | |