Hope everyone had a very Merry Christmas. Get out and play today!
CFA is closed, but here’s a little ditty for ya!
“Christmas Burpees“
Complete 120 Burpees working for 30 Seconds On and 30 Seconds Off until all burpees are complete.
A. 16:00 EMOM
Min 1 – 3 BB Single Leg DL / leg (AHAP)
Min 2 – Rest
*Weight Recorded
B. 5 rounds
8 Deadlifts @ 225lb / 155lb* / 85lb
8 ring push ups
40′ unweighted walking lunge
18 Wall ball @ 20lb/10ft / 14lb/9ft / 10lb/8ft
1 min rest
*total time recorded
Scaling Guide:
– 17 – 23 min, about 4 min per round including rests.
– Scale Up: 275/175 deadlifts, Ring dips instead of push ups
A. 15:00 EMOM
Min 1- 3 Back Squats
Min 2 – 5/ arm Single Arm Ring Rows
Min 3 – Rest
*build up each set in the back squats to a challenging weight
B. 8-10 Minute of Kipping Pull-ups Practice
C. 8:00 EMOM
Min 1- 5-8 Kip Pull-ups
Min 2- Rest
*scale-up CTB –> Bar Muscle-up
D. 4:00 Max Cal Row.
*Cals recorded
Finding balancing through the holidays can be difficult, but Coach Wes has some wise words to help!
A. 14:00 EMOM
Min 1 – 1 Squat Clean @ 70-80%
Min 2 – 3-4 Strict Handstand Push-ups or Progression
*Sets across on both movements
B.5 Rounds
12 burpees
6 DB clusters (aka squat clean thrusters) @ 40-50 / 20-30 / 15
*Time recorded
Optional ‘Cash Out’:
4 Rounds
10 toes to bar
20 cal row,
Scaling Guide:
– 3 – 5 rounds,
– Scale Up: 53/35lb kb
HUGE CONGRATS to our Push up man and Push up woman of the year, Leah Alter and Michael Page (pictured via face time 😉 )
We are so honored to have you guys representing our community.
A. 10:00 E202
5 sets
3 ‘ring outs’ w/ :03 Pause
*(think of an ‘ab wheel’ on the rings).
B. 5 Rounds
4 ‘heavy’ jerks @155lb / 95lb* / 65lb
8 goblet squat @ 32k/24K/ 16K
12 ‘heavy’ Russian KBS @ 32k/24K/ 16K
200m Run
1:00 Rest
*20 minute time cap.
*Time recorded
Optional ‘Cash Out’:
Tabata row for total max calories
Scaling Guide:
– Goal 11 – 17 min, about 3:30 per round including rest
– Scale Up: 185/115lb jerks, and 20 reps Russian kb swings per round.
What an amazing weekend! Thank you to everyone who came out to celebrate with us and thank you to ALL of CFA for making this community so amazing!
60 Ground to Overhead
@ 135 / 95 / 75
*Total Time Recorded
*Two Person teams
*Snatch or C&J
*Cap 15:00
Rest 10:00 + remaining cap time
B. 4×400 M MedBall Relay @ 20/14/10
*Each Teammate runs 2 400s w/ Medballs alternating
*Total time recorded
It’s been 8 amazing years! Join us after class at Texas Keeper’s Cidery for the part!
Circa 2009 🙂
CFA will be closed today from 1-5 for management meetings. Thank you for your understanding!
4 rounds for time
400m run* (Health: 200m run)
20 wall ball @ 20lb/10ft, 14lb/9ft, 10lb/8ft
15 burpees
10/ hand DB Power Snatch (from floor) @ 40-50 / 20-30 / 15
5 overhead squats @ 95 / 65 / 35
Row @ 400m / 300m / 200m
*40:00 time cap.
Scaling Guide:
– 25 – 38 minutes, about 7:00 per round. – Scale Up: 5 rounds, 53/35 KB snatch, & 135/93 for the OHS for an extra challenge).
Join us tomorrow for our ((8th)) Anniversary and Holiday Party!
