A. Clean DL build to a heavy 3 in 20:00
*Accumulate 20-30 strict pull-ups total in between sets
B. 3 Rounds
200 M Run
8 UB Hang Power Snatch
1:00 Rest
*Best snatch weight recorded,
then..
3 Rounds
200 M Run
8 CTB Pull-ups
1:00 Rest
“Never stop. Never stop fighting. Never stop dreaming.” -Tom Hiddleston
A. 12:00 Alt. EMOM
odd: 3-5 UB Ring Push-ups/Dips/ Muscle-ups
Even: 3-5 UB Deadlifts
*DL is perfect reps, unbroken set, quality over weight, build over the course of the 6 sets
B. 3 Rounds @ 80-85% effort
8 KB Swings @ 24K / 16K
12 Burpees
rest 3:00
3 Rounds @ 80-85% effort
8 KB Swings @ 24K / 16K
12 Burpees
Extra Credit /Cool down
15:00 Walk/Run, Row, Bike (easy effort)
3 Rounds
5 Scap Pull-ups
5 Ws, Ys, and Ts
Handstand Skills Class tomorrow at 11:00 am with Coach Lindsey and Coach Gen!
Hey CFA,
We know parking has been a bit of an issue as we are getting used to our new home in building C. We are working to make some improvements, but in the mean time please take a look at the image below for some dos and don’ts of parking.
Green – Go for it!
Red – No CFA Parking
We’ve requested that the recycling bin in front of our building be moved next time they come to empty it so that will free up those spaces. In front of our building is fair game for CFA.
We know that parking up toward the front of the complex is not ideal, but hey, a little jog to the gym or back to your car can count as extra credit!
It is crucial that we don’t park in front of the businesses surrounding us, especially in front of their garage doors. It would be a shame if your car got towed for the sake of a close spot so please stay in the green!
Thank you,
The CFA Team
A. DB Hip Power Snatch x5/ arm x5 Rest 2:00 *Increase weight 5-10 lbs
B. 5K Tempo Run
4 Rounds
3:00 Run at Goal 5K Pace
2:00 Active Rest
*Pick gymnastic movement of choice to practice during active rest
for 6-8 Reps / round
Extra Credit / Cool down
15:00 Easy Walk, Row, Bike
A. 12:00 EMOM
Min 1 – 4-8 Strict HSPU or 3 Negatives w/ 4 second descent
Min 2- 2-4 Strict Pull-ups
Min 3 – 10 Goblet Squats
B. E3 O3
Back Squat x2x5 by feel, try to increase sets from last week
then..
1 Set Max Reps @ 5 RM, 20X1
*Strictly adhere to tempo, 2 down right back up, one breath at the top and right back down
A. E2O2 6 Sets
3-4 UB Power Jerks
3-4 Kip TTB
*Do jerks immediately followed by TTB then rest remainder of the 2:00
B. 3 Rounds @ 90-100% effort
8 UB Thrusters
300 M Run
Rest 3:00
*Build weight each set, must be unbroken
*Thruster weight recorded
Extra Credit
15:00 Easy Walk/Run
“The greatest gift of life is friendship, and I have received it.” -Hubert H. Humphrey
| Matthew | 75 |
| Vy | 70 |
| Gage | 115 |
| Adrian | 75 |
| Suzy | 40 |
| Cody | 105 |
| Janet | 70 |
| Brian | 75 |
| Sarah | 60 |
| Humberto | 70 |
| Mitch | 95 |
| Dayna | 85 |
| Jillian | 45 |
| Kristi | 45 |
| Kelly | 70 |
| Valeria | 45 |
| Zeus | 85 |
| Lori | 55 |
| Jose | 98 |
| Lane | 115 |
| Tow Matt | 115 |
| Ryan | 115 |
| LaShea | 75 |
| Jenny | 80 |
| Ray | 115 |
| Isaiah | 120 |
| Nicole | 85 |
| Mer | 65 |
| Daniel | 95 |
| Dustin | 75 |
| Sean | 85 |
| Erica | 85 |
| JoAnna | 75 |
| Jeanette | 25 |
A. 5 Rounds
1 Power Clean
3-5 Kip CTB Pull-ups
Rest 2-3 minutes
*Build Clean weight each set
B. 8:00 AMRAP
5 Hang Squat Cleans @ 135/95
10 Box Jump Step Down @ 24/20
15 Double Unders
*Reps Recorded
Extra Credit
Accumulate 3:00 in Chin over bar hold
“Sure I am of this, that you have only to endure to conquer.” -Winston Churchill
| Vy | 135 |
| Lee | 93 |
| Sarah | 121 |
| Suzy | 105 |
| Sissy | 102 |
| Adrian | 102 |
| Mel | 76 |
| Jackie | 195 |
| Lori | 60 |
| LaShea | 110 |
| Jose | 96 |
| Gilbert | 116 |
| Cody | 125 |
| Page | 121 |
| Dayna | 125 |
| Zeus | 120 |
| Lane | 105 |
| Silas | 90 |
| Eric | 105 |
| Isaiah | 129 |
| Ray | 124 |
| Mark | 134 |
| Matt | 98 |
| Katy | 125 |
| Janet | 150 |
| Daniel | 95 rx |
| Sean | 85 @ 115 |
| Mark | 95 rx |
| AG | 121 rx |
| Amber | 92 @ 85 |
| JoAnna | 91 rx |
| Chris | 120 rx |
| Pam | 120 @ 55 |
| Marco | 75 @ 115 |
| Nicole | 120 |
| Leah | 115 |
| Alex | 155 |
| Carrie | 90 |
| Chad | 91 |
| Chandan | 95 |
| Miguel | 100 |
| Jon | 105 |
| Madison | 93 |
| Rahul | 127 |
| Christine | 150 rx |
| Eduard | 157 @ 115 |
| Ash | 90 @ 55 |
| Komal | 90 @ 55 |
| Shelby | 121 @ 115 |
| Vamsi | 128 @ 65 |
10:00 am Class:
30 Thrusters @ 95/65
30 Pull-ups
30 Box Jumps @ 24/20
30 Toes To Bar
30 Back Squats @ 95/65
*2-3 Person teams
*Every minute whole team does 3 burpees
*Time Recorded
Join us at 9:00 am for our Community WOD – Friends and Family Welcome!
A. 12:00 Alt. EMOM
Odd: 3 Power Clean by feel
Even: 3-5 Pistols / leg
*Power Clean weight Recorded
B. 3 Rounds @ 80-85% effort
8 Hang Power Clean @ 60-65%
12 Goblet Squats
rest 3:00
3 Rounds @ 80-85% effort
8 Hang Power Clean @ 60-65%
12 Goblet Squats
Extra Credit /Cool down
15:00 Walk/Run, Row, Bike (easy effort)
3 Rounds
5 Scap Pull-ups
5 Ws, Ys, and Ts
Tomorrow at 9:00 am! Bring your friends!
REGISTER HERE
A. DB Snatch x3-5/ arm x5 Rest 2:00 *Same weight as last week, try to get to 5 reps / arm
B. in 30:00 Complete:
3 Rounds
15 KB Swings @ 24/16
15 Burpees
then in remaining time…
AMRAP
5 Pull-ups
10 Step-ups /leg
20 Double Unders
*Total Reps of AMRAP Recorded 1 Round = 35 Reps
Extra Credit
Accumulate 3:00 in FLR
“Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus.” –Alexander Graham Bell
