A. 1 set of Max UB Kip pull-ups
B. 50-40-30-20-10
Double unders
Abmat sit ups
*Time recorded
Rest 10:00
C. 800 M Run Time Trial
*Time recorded
Check out the standards for this Friday’s Night of Champions competition!
A.5:00 EMOM
2 Hip Power Snatch + 1 Hang Power Snatch build 50-55%
B.16:00 E202
Power Snatch x1x8 build to 80-85%
C.15:00 EMOM
Min 1 – 3 Back Squats or Box Squat
Min 2 – 3/ arm SA Ring Row
Min 3 – Rest
*Build up throughout the sets
D. 8:00 EMOM
Min 1: 3-4 Handstand Push-up for Quality
Min 2: 5 GH Raises
Optional ‘Cash Out’:
2 Rounds
15 wall ball
200m run with medball
Farewell & Good Luck to Coach Zach!
You’ll be missed!
Today, we have a bittersweet announcement to make. This will be coach Zach Lane’s final week at CFA as he is making a move to Boise, Idaho. Zach has been a huge part of the CFA team for the last two years. His most visible role has been as a coach, but he’s also played a huge role in improving our social media presence, and also been a consistent part of our community as an athlete. Zach has always gone out of his way to work hard, and go above and beyond for the CFA community and for that we’re truly thankful for the time he’s spent with us.
While we’ll miss Zach, were excited for the new opportunity and journey ahead of him in Boise. Zach’s not one to bring attention to himself, but he did want leave you guys with a few words below.
“Thank you to all those that I have coached, trained with, and been able to call my friends at CFA. This community has been like a family to me since I joined and I am forever grateful for that.
My thanks goes out to Wes, Gen and the coaching staff, too. They have taught me so much and helped me out on many occasions.
Although I’m very excited for my move and all of the new excitements and challenges it holds, I will certainly miss all of you. Hopefully, I can return to Austin soon so that you may all enjoy the massive amounts of sweat I produce while rolling around on the ground after a workout.”
-Coach Zach
A. 15:00 EMOM
Min 1- Push Press x3x5 @ 70-80%
Min 2 – DB / KB Split Squats x4/leg x5
Min 3 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.
B. For time
12 shoulder presses @ 95 lbs / 55 lbs / 35 lbs
400m run
12 push presses (same)
200m run
12 push jerks [or shoulder to overhead anyhow] (same weight)
100m run
*Time recorded
Optional ‘Cash Out’:
3 Rounds
12 UB dumbbell thrusters
40 double unders
Scaling Guide:
– 3:30 – 7 minutes
– scale up the barbell weight to 115/75 if needed
– Strict Presses should be heavy enough it takes 2-3 sets to finish
NIGHT OF CHAMPIONS || WODS Released
We are 5 short days from our Night of Champions competition! As promised, below are the WODs we’ll see next Friday! Rx and Scaled weights listed below. Get yourself a partner and get registered! Remember, only 1 team member must register through the online system ($50 per team). We’ll email you to get your partner’s name and which division you’ll be competing in.
REGISTER HERE
Event 1
“Captain Hiller”
4 RM Front Squat from the Ground
15:00 Time Cap
*Each team will have a station with a barbell and 300 lbs of weights for men, and 200 lbs of weights for women. Each team member will be allowed build up to as heavy a weight as possible in the allotted time. The first rep of each set must be cleaned by the athlete attemping the set. If the athlete squat cleans the first rep that will count as the first rep of the set. Athlete’s will be able to increase weight in 5 lb increments.
*The combined weight of both athletes will be the team’s score.
Event 2
“President Whitmore”
19 Burpee Broad Jumps (One Partner)
76 Power Snatches @ 75 / 55 / 35
19 Burpee Broad Jumps (One Partner)
76 Power Snatches @ 75 / 55 / 35
*18:00 Time Cap
*Team’s begin on the burpee broad jump course, each jump will be a defined distance and athletes will be required to get both feet over the line. The first half of the 19 burpee broad jumps will be completed by one teammate and the second half of the 19 burpee broad jumps will be completed by the other teammate. Teams then move to power snatches and can split work however they see fit. Teams then move back to the burpee broad jump course. The first half of the 19 burpee broad jumps will be completed by one teammate and the second half of the 19 burpee broad jumps will be completed by the other teammate. Teams then move back to power snatches and can split work however they see fit.
*The total time it takes the teams to complete the workout will be the team’s score. If teams do not complete under the time cap their score will be total reps completed.
Rx
M: 75 lb barbell
W: 55 lb barbell
Scaled
M: 55 lb barbell
W: 35 lb barbell
A. In 8:00 Minutes quickly build to a challenging double in the Hang Squat Clean
B. 4 Rounds
5 ‘heavy’ thrusters @ 135 lb / 85 lb / 55 lbs
7 hang power clean (same weight)
15 box jump @ 24” / 20” / 12”
1:00 Rest
*time recorded
*cap 18:00 Minutes
Scaling Guide:
– Performance / Athletic / Health
– Goal 7 – 16 min including rest time
– Pick a weight that’s heavier than you normally choose for Thrusters, reference last “Fran” weight and do 10-20 lbs heavier.
“Exercise should be regarded as tribute to the heart.”- Gene Tunney
Partner Workout
44 Overhead Squats @ 135lb / 85lb / 55lb
1600 M Run (Relay Style)
44 back squats (same)
800 M Run (Relay Style)
44 air squats
400 m Run (Partners run together)
Night of Champions – Movements released!
Check it out! Here are the movements you will see in our upcoming Night of Champions competition! Stay tuned for official workouts, weights, divisions, and standards to be released on Monday!
Cleans
Broad Jumps
Power Snatches
Burpees
Front Squats
A. In 20:00
1 RM Power Clean Test
*Build to a 1 RM in 7-10 sets
B. 21-15-9
Power Cleans @ 135 / 95 / 45
Ring Push-ups
*Time recorded
Cash out:
3 Rounds
100 M Farmers Carry
15 Russian KBS
Scaling Guide:
*Performance / Athletic / Health
*Scale up: Ring Dips
*Scale to l 12-9-6 for both or either of the movements
NIGHT OF CHAMPIONS || SEPTEMBER 30
Details and Registration
“Dirty Thirty”
30 Box jumps @ 24” / 20” / 12”
30 Jumping pull-ups
30 Kettlebell swings @ 16K / 12K / 8K
30 Walking Lunge (total steps)
30 Toes to Bar
30 Push press @ 45 lb / 35 lb / 15 lb
30 Supermans
30 Wall balls @ 20lb/10ft, 14lb/9ft, 10lb/8ft
30 Burpees
30 Double unders
*Time recorded
*35:00 Cap
*If you can complete under 20 minutes you “graduate” to the “Filthy Fifty” the next time we do this workout.
“Ultimately, leadership is not about glorious crowning acts. It’s about keeping your team focused on a goal and motivated to do their best to achieve it, especially when the stakes are high and the consequences really matter. It is about laying the groundwork for others’ success, and then standing back and letting them shine.” – Chris Hadfield
