Announcements

WOD 10/13

Re-Test Week

A. 1 RM Power Clean in 12:00
*Weight recorded

B. 4 Rounds
8 Hang Power Cleans @ 135 / 95
15 Wall Balls 20/14
*Time Cap 8:00
*Reps Recorded

Cooldown:
10 Minute walk

“Nothing is impossible, the word itself says ‘I’m possible’!” -Audrey Hepburn

1013

 

LaShea 115 4:49
Ruhlin 135 6:02
Sissy
Mel 110 4:06
Adrian 150 5:02
Sarah 95 4:09
Kim 105 4:29
Mr. T 245 4:45 rx
Page 215 4:19 rx
Jose 145 6:04
Eduard 165 6:09
Megan 85 6:42
Cody 195 4:25 rx
Isaiah 240 15:49 rx
Ryan 215 6:00 rx
Kristi 95 7:42
Jenny 110 7:10
Janet 130 6:02 rx
Ray 195 4:57
Mer 115 5:50
Nelle 145 4:53 rx
Matty 150 hpc 6:40
Brian 155 7:22
Daniel 195 7:55
Leah 75 hpc 5:30
Lauren 70 hpc 5:06
Mark 205 5:17
Lily 80 4:59
Amber 125 4:35
JoAnna 125 6:35 rx
Ade 95 + roo 4:56
Miguel 2:45 3:45 rx
Januzs 165 3:59 rx
Eric 135 6:47
Rahul 1:65 6:05
Chandan 185 5:47
Chad 255 5:04 rx
Jillian 135 5:36 rx
David 165 6:13
Karen 45 8:19
Christina 145 5:29 rx
Malia 85 6:25
Tow Matt 195 6:20
in Workout of the Day 247 comments

WOD 10/11

2 Person Teams
30-20-10
CTB Pull-ups
Thrusters @ 95/65

*Time recorded
*Each athlete completes each round then they switch until all athlete’s have completed the entire workout

example:
Athlete 1  does 30  pull-ups, then 30 Thruster, then athlete 2 does 30  pull-ups, then 30 Thruster, then
Athlete 1 does 20  pull-ups, then 20 Thruster, etc…
*Scale volume, and weight as needed

Next Week is Test Week!

in Workout of the Day 246 comments

WOD 10/10

A. E303
Clean DL x2x6 @ 90-100% of max from 9/22
*accumulate 20-30 ring dips in sets of 2-3 UB during rest time

B.30-20-10
Barbell Step-ups (Total) @ 45/35
Russian Sit-ups w/ Medball 20/14
Double Unders or Singles x3
*Time recorded

Wanna do this?

Come to this next Saturday! (10/18)

in Workout of the Day 293 comments

WOD 10/9

A. 5K Tempo Run
3 Rounds
1600 M Run @ 5K Goal Pace
appx 2:00 Rest
*:30 Ring Support Hold or Ring FLR

B. Coaches Choice Ab circuit during remaining time

“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”-Vince Lombardi

in Workout of the Day 272 comments

WOD 10/8

A. 10:00 EMOM
1 Hip Squat Clean + 1 Front Squat  @ 60-70%

B. Back Squat x4x4 @ build to a challenging weight over the course of 4 sets, use last weeks best front squat weight as a starting point
C.
5-4-3-2-1
Strict Press
WTD Pull-ups
*Heavy as possible for each set
*Rest as needed b/t exercises

“Believe you can and you’re halfway there.”-Theodore Roosevelt

in Workout of the Day 278 comments

WOD 10/7

A. 4 sets
5 UB Clean DL + 5 Hang UB Power Clean
*Reps should all be unbroken

B. 10-1
TTB
Burpees
KBS @ 24K. 16K

“Knowledge is of no value unless you put it into practice.”-Anton Chekhov

in Workout of the Day 245 comments

WOD 10/6

A. Power Snatch build to a heavy Single  in 15:00

B. 5:00 EMOM
1 Power Snatch @ 85% of today’s weight

C. 4 Rounds
8 Hang Power Snatch @ 135/95 lbs
21 UB  Wall Balls
Rest :90

“Strength does not come from physical capacity. It comes from an indomitable will.” -Mahatma Gandhi

mino

in Workout of the Day 288 comments

Welcome New Members!

If you haven’t had a chance to meet these folks yet, we’d like to take a moment to introduce the newest
members to the CFA Community.

Brian Breen Lori Gust Behr Kammer Janusz Sakowicz
Matthew Creswell Lily Dones Katy Lancaster David Picazo
Milad Taghehchian Amy Tether-Anderson Cody Watkins Tineke Weirsma
Leah Young

Welcome guys! We’re happy to have you on the team!
*If you are a new member and haven’t had your picture taken, please talk to your coach!

in Workout of the Day 252 comments