Announcements

A. 4 Rounds
3-5 Strict CTB Pull-ups
3-5 Strict HSPU
Rest :90-2:00
all reps @ 30X3
B. 12:00 AMRAP
6 KBS @ 32/24
9 TTB
12 Wall Balls @ 20/14
*Rounds recorded

**Extra Credit**

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

What do the 3 little pigs have to do with your training? >>> Athlete Types || Coach Leigh LeGare

“The most important thing, in anything you do, is always trying your hardest, because even if you try your hardest and it’s not as good as you’d hoped, you still have that sense of not letting yourself down.” –Tom Holland

A. In 15:00 build to a heavy Hang Clean+Clean

B. Low Bar Back Squat to box x2x6 @ 85%

C. 3 Rounds
6 KB OVHD  Reverse Lunge /leg
6 RDL @ 70-75% of DL 3RM
6 Partner GH Raises
*rest as needed

Spring Cleaning Competition >>>> May 9

Check out Coach Ben’s Top picks in ATX >>>SettingsGood Eats

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”- Arnold Schwarzenegger

A. 12:00 Alt. EMOM

Min 1 – :10-:15 WF Handstand
Min 2 – Row Pike Up 3 reps @ 3333
Min 3 – Strict Ring Dip 4 reps @ 33X1
*If you have muscle-ups muscle-up in to the first reps

B. 12:00 EMOM

5 Kip CTB Pull-ups
4 PC to OVHD @ 135/95
3 Burpees Box Jump Step-down 24/20
*Sets completed under :30 recorded
*If set isn’t completed under a minute rest the following minute

**Extra Credit**

3 Rounds
12 DB Bench Press
12 Diamond Push-ups
*Last 2 reps should be difficult

New cycle of The Prep starts Monday, May 4 >>>> Get Prepped!

“Just play. Have fun. Enjoy the game.” –Michael Jordan

A. In 15:00 Build to a challenging Hang Snatch

B. Front Squat
5 @ 65%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
3 @ 85%
5 @ AHAP
Rest 2 minutes between sets.

C. 3 Rounds
400 M Run
9-6-3
Thruster @ 75/55
Box Jump 24/20
*For time

“Don’t be afraid to give up the good to go for the great.” –John D. Rockefeller

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