A1.
CG Bench Press x1x5 build to a 1 RM Rest :60
A2.
Weighted Strict Pull-ups x1x5 build to a 1 RM Rest :90
*Record Bench and Pull-up maxes
B. 5 Rounds
200 M Farmers Walk
8 Deadlifts @ 50-60%
Skill Work: Box Jumps and KB Swings
A. 12:00 AMRAP
10 Goblet Squats 24K/16k
10 Box Jumps w/ Step Down 24/20
10 KB Swings 24K / 16K
200 M Run
*reps/rounds recorded
“Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.” –H. L. Hunt
A. Jerk x2x6 @ 80-85% Rest 2:00-3:00
B. Press x3x5 by feel
*100% successful reps
C. Back Rack Walking Lunges x8/leg x3 Rest 2:00
“The most common way people give up their power is by thinking they don’t have any.” –Alice Walker
Skill Work: Hang Squat Clean & Pull-ups
A. 5 Rounds
5 Hang Squat Clean @ 135/95
10 CTB Pull-ups
*time recorded
“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.” –Buddha
A. 10:00 EMOM
1-3 TnG Power Clean to OVHD @ 135/95
B. Snatch DL x2x5 @ by feel
Rest :90 – 2:00
4 Rounds
10 Push-ups
20 Sit-ups
50 DUs
400 M Run
*Time recorded
“There is a vitality, a life force, an energy, a quickening that is translated through you into action, and because there is only one of you in all of time, this expression is unique. And if you block it, it will never exist through any other medium and it will be lost. The world will not have it. It is not your business to determine how good it is nor how valuable nor how it compares with other expressions. It is your business to keep it yours clearly and directly, to keep the channel open.” – Martha Graham
A. 5 Rounds
6 TGU 12K / 8K
:60 Plank Hold
Rest :60
B. 4 Rounds for quality
15 DL @ 50-60%
30 Double Unders
Grab a partner or come meet someone new! Join us tomorrow for our
Annual “Sweat with your Sweetheart” partner WOD!
10:00 am || Free || Open to all
{Details}
THE PREP STARTS MONDAY 2.16
>>>GET STARTED {HERE}
A. Fran
21-15-9
Thrusters
Pull-ups
M: 95
W: 65
*Time Recorded
Saturday 2.14 || 10:00 am
*Free and Open to All*
{Details & Registration}
A. 16:00 E2O2
3 Snatch @ appx. 70% (Full Squat)
B. Snatch DL x2x5 @ 100-110% of best snatch Rest 2:00
C. DB Reverse Lunge x6 / leg x 3
Extra Credit:
Accumulate 200 seconds in a L-sit hang
“Great things are done by a series of small things brought together.” –Vincent Van Gogh
We want to give a shout out to some of CFA’s Badass Babes who have recently competed! Congratulations on your hard work and amazing efforts ladies!
Lindsey Guelde competed in The Fittest Games on January 31st.
Lindsey PR’d her Power Clean at 195 lbs and she ran her 800 m sprint in 3:04.
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Leigh LeGare & Stacey Magnesio and Heather Rogers & Kat Bevel competed in A League of Their Own, a women’s only competition, on February 7th. Leigh and Stacey killed it finishing 4th over all in the competition. Kat and Heather made a huge jump in the final two workouts from 18th to finish strong in 12th. They destroyed the 2 minute Max effort Pistol WOD finishing 4th with 83 total reps.
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