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’
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
– 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
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!
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!