A. For Time:
30 Strict Pull-ups
*in set of 2-3 reps at a time
B. 20:00 for Quality
100 Double Unders
20 Unweighted Lunges
15 1 Arm KB Swings / Arm @ 20K / 16K
10 Hanging Straight Leg Raises (strict)
Get those t-shirt orders in by Monday!
There are still a few spots available for this weekend and next weekend with Ursula!
REGISTER for the Expert Series!
5 Rounds
12 TTB
12 Box Jumps
12 Thrusters @ 95 / 65
200 M Run
*Time Recorded
*20:00 Cap
“You can always improve your fitness if you keep training.” -Pastor Maldonado
A. 16:00 E202
Back Squat
Set 1 – 2 reps @ 75%
Set 2 – 2 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Sets 5-8 – 1 rep @ 90-95%
B. 12:00 EMOM
Power Snatch x2x6 @ 70%
C. 10:00 EMOM
Min 1 – Max Strict Pull-ups
Min 2 – 8 Hollow Rocks
Pre-Order your new CFA SWAG!
A. 4 Rounds
:20 – :30 Chest to Bar Hold
:30 – :45 Nose to Wall Handstand Hold
2-3 reps of :10 Bridge-Ups Holds
B. 18:00 EMOM
Min 1 – 4 Burpee Box Jumps Overs @ 24/20
Min 2 – 6 DL @ 225 / 135
Min 3 – 8 Push-ups
A. 16:00 E202
Squat Clean x1x8 @ 80-90% of Max
B. 3 Rounds
12 TTBs
15 Hang Squat Cleans @ 95/65
800 M Run
*Time Recorded
*30:00 Cap
“I really want women to throw their shoulders back and stand up straight and use their big girl voices and not feel like they’re compromising their femininity to be strong and smart.” – Katie Aselton
#badassbabes
Two Person Teams
18:00 AMRAP
9 Power Cleans @ 135 / 95
6 Front Squats @ 135 / 95
3 Push Press @ 135 / 95
*Team members rotate after completed rounds
*Total Rounds + Reps recorded
First session with Ursula starts at 10:00 am!
Register Here
A. 16:00 EMOM
Min 1 – 1 Pull-ups w/:05- :10 Negatives
Min 2 – 10 Hollow Rock
Min 3 – 1:00 Max Strict Pull-ups
Min 4 – Rest
B. 4 Rounds for Quality
20 Unweighted Lunges
15 1 Arm KB Swings / Arm @ 20K / 16K
10 Groiners / leg
50 M Farmers Walk @ 32K/24K
There are still a few spots! Tomorrow starts Day 1 of The Expert Series with Ursula Garza Papandrea!
Image courtesy of HookGrip
A. 3 Rounds
12 TTB
40 Double Unders
12 Thrusters @ 95 / 65
400 M Run
*Time recorded
*18:00 Cap
Tune in at 12:00 pm to follow along live with Coach Tim’s mobility warm up!
A. 12:00 E202
Tempo Back Squat x 3 reps x6 @ 42X1
Rest as needed @ 70-75% (:04 down, :02 in bottom)
B. In 10:00 Build to a 2 RM Front Squat
C.15:00 E202
Min 1 – 5 Deadlifts By Feel
Min 2 – 5 Step Burpees
Min 3 – Rest
D. Accumulate 2:00 in a Chest to bar hold
– keeping shoulder blades down and back
– Use a spotter and/or band
3 Days and only a few spots left! Don’t miss out on the chance to train with Ursula
DETAILS AND REGISTRATION
A. 18:00 E2O2
Sets 1 – 6: Build to a heavy Hang Power Clean + Power Clean
Set 8: Hang Power Clean + Power Clean @ 95% of above
Set 9: Hang Power Clean + Power Clean @ 90% of above
B. 5 Rounds
5 Hang Power Snatch @ 95 / 65
10 Box Jumps @ 24/20
*Time recorded
Extra Credit
Practice Kip TTB
“The best teachers are those who keep students motivated, challenged and flourishing.” -John Kline
