CFA is closed today in honor of Memorial Day. We will resume our normal schedule tomorrow (5.26)
2-4 Person Team Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
A. 4 Rounds
10 KBS @ 24K / 20K
10 Ball Slams
1-5 Partner Burpee Ladder
B. 2 Mile Relay
MONDAY, MAY 25:
Closed for Memorial Day
A. 15-20 Minutes of Pull-up practice
B. 2 Rounds
800 M Run
50 Wall Balls
20 Pull-ups
*Time recorded
“If you set goals and go after them with all the determination you can muster, your gifts will take you places that will amaze you.” –Les Brown
A. Build to a heavy Hang Clean +Clean
x1+1×6 Rest 2:00 by feel
B. DL x3x6 @ 90% of 3 RM
Rest 3:00
C. Front Squat 2 RM
“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.” –Greg Anderson
A. 15-20 Minutes of TTB practice
B. 21-15-9
Two-arm DB GTO @ 45/35lb
Box Jumps 24/20
TTB
*Time Recorded
New Article from Coach Tim >>>> Build Your House!
“Coming together is a beginning; keeping together is progress; working together is success.” -Henry Ford
Big thanks to everyone who came out to sweat with us at our Community WOD this weekend!
A. 20 Minutes of MU Work and Power Clean work
B. 4 Rounds
5 Muscle – ups
10 Power Cleans @ 155/105
200 M Run
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” –Lou Holtz
AOM Isaiah Rosario competing in our Spring Cleaning Competition
9:00 am Class:
4 Rounds
10 Ground to OVHD @ 135 /95
25 Wall Balls 20/15
400 M Run
10:00 am Class:
Free Community WOD – All skill levels welcome! It’s a partner WOD so bring a pal or come meet a new friend!
A. 10:00 Alt. EMOM
Min 1: 3 Strict Press by feel
Min 2: :10-:15 Front Lever Tuck Hang
B. Congo Style Team Workout:
40 DU
30 Cal Row
20 TTB
35 DU
25 Cal Row
15 TTB
30 DU
20 Cal Row
10 TTB
***Free Community WOD >>> Saturday @ 10:00 am
***Spring Cleaning Recap >>>> All Cleaned Up!
A. 3 Rounds
5 Ring Dips
10 Burpees
200 M Run
Rest 2:00
*if you have muscle-ups muscle-up into the first rep
B. 3 Rounds
5 OHS @ 135/95
5 Power Cleans @ 135/95
200 M Run
Rest 2:00
“Don’t walk behind me; I may not lead. Don’t walk in front of me; I may not follow. Just walk beside me and be my friend.” –Albert Camus
