Announcements

Performance
A. Build to a Challenging single in Hang Squat Clean 10:00

B. E202  (Every 2:00 on the 2:00)
Hang Squat Clean x3x5 @ 75% of Today

C.Front Squat x1w/ :03 Pause +2 normal Temp x 4 Sets @ 90% of best Clean
Back Squat x5x1 @ 100% of best clean
Rest :90-2:00

D. Bench Press x3x3 @ 85%
CGBP x5x2 @ 75-80%
Rest :90-2:00

Foundations
A. Hip + Hang Squat Clean (6-12 sets including progressions)

B. Front Squat x1w/ :03 Pause +2 normal Tempo x 5 Sets by Feel Rest :90-2:00

C. Push-ups x5-10×3

**Extra Credit**
Accumulate 3:00 Chin Over Bar Hold

“A leader is one who knows the way, goes the way, and shows the way.” -John C. Maxwell

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.

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!

Performance
15-12-9-6-3
Power Snatch @ 75/45
Pull-ups
*For Time

Foundations
15-12-9-6-3
Hip Power Snatch
Pull-ups
*For Time

**Extra Credit**

30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR

“Life can only be understood backwards; but it must be lived forwards.” –Soren Kierkegaard

Performance
A. Build to a Challenging Clean to Thruster in 10:00
*Weight Recorded

B. E202  (Ever 2:00 on the 2:00)
Thruster x3x5 @ 80% of Today

C.  8 Sets
1:00 AMRAP
8 Wall Balls @ 20/14
Max Burpees
Rest :90
*Total Burpees Recorded

Foundations

A. Teach Cleans and Thrusters
Teach Wall Balls and Burpees

B.  8 Sets
1:00 AMRAP
5 Wall Balls
Max Burpees
Rest :90
*Total Burpees Recorded
*Full burpees, not NPU even if they go slow.

**Extra Credit**

Accumulate 3:00 in bottom of a Ring Push-up

 “Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” –Buddha

All Levels
8 Rounds
10 Back Squat  @ 135/95
300 M Row
*One partner works while the other does as many singles, both complete 4 rounds.
*Time Recorded 

>>REGISTER<<

All Levels

A.2 Rounds
5 Wall Squats
5 Goblet Squat
5 Banded Good Mornings
5 KB Swings

B.2 Rounds
5 BB Lateral Lunge/Side
5 BB C/O Lunge/Side
5 Pistols
:30 DB Overhead Hold (super light DBs)

C.30:00 for Quality
250 M Row
300 M Run
10 Goblet Reverse Lunges (Total)
50 M Waiters Walk
*in any order, easy pace

**Extra Credit**
30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR

Performance

A.6:00 EMOM
1 Power Clean
1 Hang Power Clean
1 Hang Clean

B.8:00 AMRAP
50 Cal Row
50 Double Unders

2:00 rest

8:00 AMRAP
8 Power Snatches @ 75/45
12 Burpees over Bar
*Rounds + Reps recorded for each section

Foundations
A. Teach Hip Power Cleans

B. 8:00 AMRAP
25 Cal Row
50 Singles or DUs

8:00 rest (Teach DB Power Snatch during rest)

8:00 AMRAP
8 DB Power Snatches
12 NPU Burpees
*Rounds + Reps recorded for each section

**Extra Credit**
Accumulate 3:00 of FLR on Rings or Parrellettes

“Always do your best. What you plant now, you will harvest later.” -Og Mandino

Performance 

A.  In 15:00 work to a challenging Double in the Front Squat

B. Max Reps @ 80% of Today’s Double @ 20X1
*no excessive  pause at the top take a breath, brace, and head back down. Make sure depth is not cut short.

C1. CGBP x Max Reps @ 75 % of BP x2 Rest :30
C2. Dumbbell Power Clean + Dumbbell Walking Lunge x10+5/leg x 2 Rest :90

Foundations
A.  In 15:00 work to a challenging Double in the Front Squat

B. Max Reps @ 90% of Today’s Double @ 20X1
*no excessive  pause at the top take a breath, brace, and head back down. Make sure depth is not cut short.

C. Teach Proper Push-up progression

2 Rounds
Max Reps Push-ups
5 DB Walking Lunge / Leg

**Extra Credit**
Accumulate 3:00 in a Ring Support Hold

“The most important thing is to enjoy your life – to be happy – it’s all that matters.”-Audrey Hepburn

Performance
A. 4 Rounds @ 95-100%
10 UB  Power Cleans @ 135/95
8-12 Pull-ups
:90 Rest

B.800 M TT
*Time Recorded

Foundations
A. Teach Kip Pull-up Progression

B. E30 O30 (Every :30 second on :30)
5 Hip Power Cleans x 8 sets
C. 800 M TT

**Extra Credit**
30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR

“The greatest gift of life is friendship, and I have received it.”-Hubert H. Humphrey

Performance
A.6:00 EMOM
1 Hip Power Snatch
1 Hang Power Snatch
1 OHS

B.3 Rounds
20 NPU Burpees
15 Box Jumps w/ Step Down  24/20
10 Front Squats @ 135 / 95
:90 Double Unders
*Total time recorded

Foundations

A. 10:00 of Snatch Progression Work

B.  3 Rounds
10 NPU Burpees
10 Step-ups @ 20”
10 Goblet  Squats
:90 Single Jumps
*Total time recorded, and Max double unders recorded

**Extra Credit**
Accumulate 3:00 of FLR on Rings or Parrellettes

“Find a place inside where there’s joy, and the joy will burn out the pain.” -Joseph Campbell