A. Hip Power Clean x3x5
B.30 Lunges (total)
30 Burpees
30 Box Jumps
30 Push Press @ 95/65
30 Lunges (total)
*Time recorded
“Only those who dare to fail greatly can ever achieve greatly.” -Robert Kennedy
A.
OHS
3-3-3-3-3 by feel
B. Front Squat
3-3-3-3-3 by feel
C.
Back Squat
3-3-3-3-3 by feel
*Best Weight for each movement recorded
“It is a rough road that leads to the heights of greatness.”-Lucius Annaeus Seneca
5 Rounds
10 KBS @ 24K./16K
10 TTB
400 M Run
*Time Recorded
“You cannot create experience. You must undergo it.” -Albert Camus
A. 4 Rounds
Front Squat 3-5 by feel
Max Set Kip Pull-ups
Rest 2:00
*Total Pull-ups recorded
B. 10:00 AMRAP
10 Burpees
10 Thruster @ 95/65
*Completed rounds recorded
“Be brave. Take risks. Nothing can substitute experience.” -Paulo Coelho
Post Test Week
12:00 AMRAP
1 Gasser (50 yds x 4)
6 Power Snatches @ 115 / 75
3 CTB Pull-ups or Muscle-up
*Reps Recorded
11:00 am Skills with Tim and Ben!
Pistols & Rope Climbs!
REGISTER HERE
A. 10:00 EMOM
2 Power Snatch @ 60%
B.10:00 EMOM
2 Front Squats @ same weight as “A”
C.10:00 EMOM
2 DL @ same weight as “A”
*3:00 Break b/t A, B, & C
or
Make up Day
>>DETAILS<<
Join Coaches Tim & Ben for Rope Climbs & Pistols tomorrow morning at 11:00 am!
5K Run for Time
*35:00 Time Cap
“Change your thoughts and you change your world.” -Norman Vincent Peale
A. Back Squat 5 RM @ 30X0 15:00
B. 1 RM Press in 10:00
C. 1 RM WTD Pull-up @ 30X0 10:00
*weights recorded
“Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” -Leah LaBelle
Active Recovery Day
3 Rounds For Quality
200 M Run
10 Unweighted Lateral Step-ups (Total)
10 MB Half Moons (total)
10 MB Swings
10 MB Tic Tacs (Total)
10 Speed Skaters (Total)
50 M Farmer Walk
*Move at an easy to moderate pace, focus on great movement quality throughout, a good goal would be to finish 3-4 rounds
or
Make up Day
Hey CFA: Look for your scores each day (if scores are taken) in the comments of the daily post! Check out each other’s
PRs * and other great accomplishments!
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” -Buddha
Come join us on Nov. 22 for a day full of fun. We will have a competition, feats of strength, some fun stuff for the kiddos, prizes, and much more. This event is to celebrate the Grand Opening of our new space and will also help to benefit the Ronald McDonald House Charities. You can learn more about this amazing organization HERE.
