A.
16:00 EMOM
Min 1 – 1 Front Squat
Min 2 – 3/arm Single Arm Ring Row
*build up to a max in 8 sets
B.
“Like a G6”
3 rounds for time.
10 overhead squats @ 135 / 95 / 55
50 Double unders (scale: 100 singles w/ DUs counting for 2 rep)
*time recorded
**PreTest**
Scaling Guide:
– 3:30 – 9:00, about 2 min per round.
– Scale Up: 155/105.
Optional ‘Cash Out’:
3 Rounds
15 Wall Balls
:10-:30 L-Sit Hold
50 M Farmers Carry
A. 12:00 E202
3 TnG Power Clean & Jerk (6 sets)
*work up to the weight you plan to use during today’s conditioning
B. 4 rounds
10 clean and jerks @ 135 / 85 / 45
Ring dips @ 12 / 8 / 6
(Scale to Box or Bench Dips as needed)
400m run
1:00 Rest
*time recorded
*30 minute cap
Scaling Guide:
– 17 – 23 min, about 5 min per round including the rest.
– Scale Up: 155/105 bar and 6/3 muscle ups instead of ring dips, perform 30s of plank during each ‘rest’
A. 12:00 EMOM
Min 1 – 3 Back Squat @ 75-85%
Min 2 – 5/arm Single Arm Ring Row
*all sets across %
B. 6 minute AMRAP
8 dumbbell hang power cleans @ 45 / 25 / 15
8 dumbbell push press (same)
40ft walking lunge (unweighted)
*rounds + reps recorded
Optional ‘Cash Out’:
4 minutes
5 pull ups
10 goblet squats
Scaling Guide:
– 4-7 rounds, about 45s per round.
– Scale Up: Use 53/35lb kettlebells instead of dumbbells
Congrats to our April Athlete of the Month || Shaelyn Stone!
A. 4 rounds
6 Front Squat @ 135 / 95 / 55
12 toes-to-bar
12 broad jump (4ft / 4ft / 3 ft)
20 wall ball @ 20lb/10ft, 14lb/9ft,10lb/8ft
1 min rest
*time recorded
*25:00 Cap
Scaling Guide:
– 14 – 20 minutes, about 4:30 per round including the rest.
– Scale Up: 155/105lb bar and either 30/20lb wall ball or 11ft/10ft if you don’t have heavy wall balls.
– 4 ft = Width of mat, 3 ft = 1/2 length of mat
Check out the table on the main floor!
A. Spend 8 minutes testing your max depth strict HSPU for one rep, or 3 reps if you can go head to floor or lower.
**Pre Test** please note your score for future comparison
B. In 20 Minutes find a 1RM Power Snatch
*Pre test, record weights
**Pre Test** please note your score for future comparison
C. For time.
15 squat snatches @ 115 / 75 / 55 (Scale to PC to Front Squat if needed)
15 CTB pull-ups (scale: Band chest to bar pull up)
800m run
*Time recorded
*12:00 Cap
Optional ‘Cash Out’:
3 rounds
5 db squat clean thrusters
30 double unders
Scaling Guide:
– 5 – 10 min.
– Scale Up: 135/85lb snatches
A. Spend 8 minutes working on Turkish Get Ups. Plan on doing at least 4 reps per side (all the way up and down).
B. 14:00 EMOM
Min 1 – 2 Back Squat @ 85-95%
Min 2 – 4/arm Single Arm Ring Row
*all sets across %
C. 50 Burpees for Time.
**Pre Test** please note your score for future comparison
Optional ‘Cash Out’:
4:00 AMRAP
20 cal row
15 wall ball
Scaling Guide:
– 2:30 – 6:00, about 12 reps per min.
– Scale Up: 100 reps for time (Guide: 5 – 8 min).
Congrats to this guy! David has been with CFA for over 5 years, putting in the work ( to keep up with his better half, Julie
😎) I got start working with Dave as he transitioned back from knee surgery, and it has been an absolute pleasure of a journey, my friend. Congratulations on all that you’ve accomplished and I look forward to watching the next chapter of your life as it unfolds. Cheers to 5 more years (with CFA) and forever with Julie!
– Coach Tim
In Teams of two
5 Rounds
20 Power Snatch @ 115 / 75 / 45 (each person does 10 reps, split anyway)
30 Burpees (each person does 15 reps, split anyway)
400 M Run (partner run together)
*total time recorded
We have to say good luck, and thank you to our beloved Coach Erica as she prepares for the new and exciting challenge of being a Mom! Erica has been such an incredible part of the CFA family over the last 6 years. From a member, to coach, to running our weightlifting program. We are truly blessed to have been a part of her journey in life, and we are excited to meet Baby Cuellar soon.
Once again thank you so much Coach Erica for all that you’ve done for this community over the years!
A. 21:00 EMOM
Min 1 – 2 Power Clean
Min 2 – 5 Single Arm Half Kneeling Press / arm
Min 3 – Rest
*build to a max weight in the Power Clean
B. 5 Rounds (Scale : 4 Rounds)
5 Strict chin-ups (underhand grip, scale bands)
8 muscle cleans @ 95 / 65 / 35
15 wall ball @ 20lb/10, 14lb/9ft, 10lb/8ft
*time recorded
*16:00 Cap
Scaling Guide:
– 8 – 11 min, about 2 min per round.
CFA! Let’s offer a big welcome to our newest coach, Coach Aaron Garza! We’re excited to have him join the team. Check out his bio here!
MA. 12:00 EMOM
Min 1 – 3 Back Squat @ 75-80%
Min 2 – 5/arm Single Arm Ring Row
*all sets across %
B. 7 minute AMRAP
12 burpees
6 dumbbell clusters (aka squat clean thrusters) – must hit full hip extension- @ 45 /30 / 15 lbs
*rounds + reps recorded
Optional ‘Cash Out’: 5 rounds of Cindy
Scaling Guide:
– 3 – 5 rounds
– Scale Up: 53/35lb kb
A. Spend 12 minutes working up to a challenging Squat Snatch or Power Snatch + OHS (80-90%)
B. 14 minute AMRAP
10 power snatch @ 95 / 65 / 16K KB swing
12 box step ups @ 24 / 20 / 12
14 deadlifts (same as above)
200m run
*rounds + reps recorded
Optional ‘Cash Out’: Row or airbike max calories in 4 min
Scaling Guide:
– 3-6 rounds, about 3 min per round.
– Scale Up: 135 / 85lbs
“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.” – Harriet Tubman
