Workout of the Day

Rx Version

20 Burpee over Bar
20 Hang Snatch
20 Muscle-ups
20 Hang Snatch
20 Burpee over Bar

M:95-135 lb
W:65-95 lbs

Flow:

2 Person teams, athlete one  will complete all the reps for a movement then athlete two will complete all the reps. Teams will move to the next movements together. Except for muscle-up, athletes will split the reps and alternate each rep. If one athlete can’t complete the rep the other athlete can complete it for them.

**Scaled Version**

20 Burpee over Bar
20 Hang Snatch
20 CTB Pull-ups (any style)
20 Hang Snatch
20 Burpee over Bar

M: Weight of your choice
W: Weight of your choice

Flow: each athlete completes 20 reps at each movement, but can alternate however they’d like.

FREE OLY OPEN GYM FROM 9 am – 11 am >>> COME LIFT

Join us for a CFA Outing! Bowling @ Evo at 2:00 pm

#cfacommunity

A. 3 Rounds for Quality
6 Hip Power Cleans
6 Front Squat
6 Reverse Lunges /leg
6 Bent Over Row
M: 95 W:65

B. 20:00 AMRAP
800 M Run
20 Double Unders
20 DB Snatches @ 35/20 (total)
20 Step-up @ 20/16 (Total)

C. 5 Rounds
:30 Hollow Hold
:30 Plank Hold
:30 Farmer Hold
:30 Rest

Join us tomorrow for Free Community Oly Open Gym >>> 9 – 11 am
CFA Outing – Bowling at Evo >>> 2 pm

Register by Monday {4.27} @ 9:00 am to guarantee your shirt size!

{Spring Cleaning}

Ask your coach about raffle tickets for this event!

A. 18:00 EMOM
Min 1 – :10-:15 CTB Hold
Min 2 – 10 Toes to Ceiling
Min 3- :10-:15 Bottom of Ring Dip/Ring Push-up Hold

B. 18:00 EMOM
Min 1 – 12  KBS @ 32/24
Min 2 – 10 TTB
Minute 3 – 8 Burpee Box Jump-Overs @ 24/20

 **Extra Credit**
3 Rounds
10 DB Bent Over Rows
10 DB Curls /arm
*Last 2 reps of each set should be tough

Tonight >> Free Talk from Paleo f(x) speaker: Dr. Marc Bubbs
Saturday >> Oly Open Gym & CFA Outing!

“You have to learn the rules of the game. And then you have to play better than anyone else.” –Albert Einstein

A. 14:00 E202
Hip Snatch + Hang Snatch x1+1×7
*:02 Pause in the receiving position of each rep.
*Goal is to receive bar as low as possible

B. 10:00 E202
Front Squats
x1+2×5 Rest
*Rep 1 @ 24X1
*Rep 2,3 @ normal tempo

C. 3 Rounds
6 KB Front Rack Reverse Lunge /leg
6 RDL @ 55-65 % of DL 3RM
6 Partner Glute Ham Raise
*rest as needed

“Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve.” –Mary Kay Ash 

New blog post up by Stacey Magnesio >>> Like a Girl

A. 6 Rounds
:06-:10 WF HS  Hold
3-5 Kip CTB Pull-ups
3-5 Box Kip Dips
Rest :90

B. 3 Rounds
400 M Run
30 Double Unders
20 Step-ups (total)
10 2 Arm DB GTO  @ 45 / 35 lbs
*Time recorded

**Extra Credit**
3 Rounds
10 DB Bench Press
10 Diamond Push-ups
*Last 2 reps of each set should be tough

>>>Free talk from Paleo f(x) presenter [Dr. Marc Bubbs]

“I believe that the greatest gift you can give your family and the world is a healthy you.” –Joyce Meyer

A. In 12:00
Hip Squat Clean + Hang Squat  Clean + Squat Clean  x1+1+1 x5
*build to a challenging weight
*Weight Recorded 

B.E:90 O:90 {every :90 on the :90}
DL x2x6 @ 85% of 3 RM

C. 5-4-3-2-1
Power Clean
Front Squat
Back Squat
Broad Jump
M: 165-205  W: 105-135
*Time recorded
*Pick a weight roughly 80% of you 1 RM squat clean

“The best way to predict the future is to create it.” –Peter Drucker

2 Person Teams

25:00 AMRAP
400 M Run
Max Rounds of “Nate”
2 MU
4 HSPU
8 KBS @ 32K/24K
*While one partner runs the other completes as many rounds of “Nate” as possible
*Total Rounds of “Nate” recorded

*Scaled Version”
2 Person Teams
25:00 AMRAP
200-400 M Run
Max Rounds of “Nate”
2 CTB Pull-ups (any style)
4 L-Sit DB Press
8 KBS @ weight of your choice
*While one partner runs the other completes as many rounds of “Nate” as possible
*Total Rounds of “Nate” recorded

Next Saturday! Bowling with “G-Love & The Special Sauce”

{CFA Outing}

A. 3 Rounds for Quality
10 Goblet Squats
10 Russian KBS
10 Goblet Reverse Lunge (total)

B. 3 Rounds
500 M Row
2:00 Rest
400 M Run
2:00 Rest
*85-90% effort

C. 4 Rounds
:30 Hollow Hold
:30 Plank Hold
:30 Farmer Hold
:30 Rest

Don’t miss out on an awesome event for a great cause!

{Details & Registration}

A. 6 Rounds
:06-:10 CTB Hold
3-5 Kip HSPU
Rest :90-2:00

B. 5 Rounds
6 TTB
9 Split  Jerks @ 115/75
12 Double Unders
*Time Recorded
*15:00 Cap

**Extra Credit**

3 Rounds
8 DB Bent Over Rows
8 DB Curls/arm
Rest 2:00
*Last 2 reps of each set should be tough

A. 10:00 E2O2
Hip Squat Clean + Hang Clean x1+1×5

B. Low Bar Back Squat to box x3x5 @ 80%

C. 3 Rounds
6 KB Front Rack Reverse Lunge /leg
6 RDL @ 55-65% of DL 3RM
12 Super Mans
*rest as needed