Announcements

All Levels
“Fight Gone Terribly Wrong”

Two Person Teams
3:00 Wall Balls
3:00 10 Push Press / 10 SDLHP @ 75/45
3:00 Box Jumps Step-downs
3:00 Max Cal Row
*Max Reps for each station of work, then partners switch, team can’t move to the next station until they’ve both done 3:00 of work.

**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

Join Coaches Alex Janss and Miguel Garza for a Rowing Skills Class today @ 11:00 am!

REGISTER HERE

All Levels

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

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

C.30:00 for Quality
100 M Lateral Slide
10 Tic Tacs / Side
5 Box Jumps Step Down
50 M SA Farmers Walk
*in any order, easy pace

**Extra Credit**

Accumulate 3:00 in a L-Sit Hang 

Join Coaches Alex Janss and Miguel Garza for a Rowing Skills class tomorrow @ 11:00 am!

>>DETAILS<<

Performance
A. 10:00 Alt. EMOM
even: 2 Hip Clean + 3 Hang Clean (all Squat)
odd: 3-5 UB Kip Pull-ups

B. 2K Row
2:30 Rest
1 Mile Run
*Both times recorded
*Athletes can start on the row or the run

Foundations

A. Kip Pull-ups Progression

B.2K Row
2:30 Rest
1 Mile Run
*Both times recorded

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

“We know what we are, but know not what we may be.” -William Shakespeare

Performance & Foundations

A.In 10:00 work to a challenging 5 in the Back Squat. Goal is to increase 5-10% from last week.

Then
5 reps @ 95% Rest 2:00
5 reps @ 90% Rest 2:00

B. Bench Press
x5x3 @ 60-70% Rest 1:00
x5x3 @ 75-80% Rest 2:00

C1. Ring Dip/Pu  Holds x3x3 (:10 pause in the bottom of each reps )
C2. RDL x4-6×3 @ 70% of FS  Rest :30
C3. Weighted  Front Plank :60 x 3 Rest 2:00

“The world is the great gymnasium where we come to make ourselves strong.” -Swami Vivekananda

Performance
A. 4 Rounds @ 95-100%
10 UB Hip Power Snatches @ 95/65
200 M Run
2:00 Rest

B. 12-10-8-6-4-2
Step-ups
Russian KB Swing 24K, 16K
*Time Recorded

Foundations
A. 4 Rounds @ 95-100%
5 UB Hip Power Snatches
200 M Run
2:00 Rest

B. 12-10-8-6-4-2
Step-ups
Russian KB Swing
*Time Recorded

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

“Cherish your human connections – your relationships with friends and family.” -Barbara Bush

Love seeing our CFA Family help each other out!

Performance
A. 10:00 Alt. EMOM
even: 3  Power Jerks
odd: 2-3 Alt. Pistols / leg

B. 6:00 AMRAP
21 Back Squats @ 95/65
21 Burpees

Rest 2:00

6:00 AMRAP
15 Power Clean @ 95/65
15 Double Unders

rest 2:00

6:00 AMRAP
9 Thrusters @ 95/65
9 Pull-ups
*Total Rounds and reps recorded

**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

Foundations
A.Go over Squats, Swings, and Thrusters

B. 6:00 AMRAP
21 Goblet Squat
21 No Push-up Burpees

Rest 2:00

6:00 AMRAP
15 KB Swings
15 Double Unders

rest 2:00

6:00 AMRAP
9 DB Thrusters
9 DB  Bent Over Row
*Total Rounds and reps  recorded

“Most folks are as happy as they make up their minds to be.” -Abraham Lincoln

All Levels
A. 8 Rounds
10 Power Clean @ 135/95
300 M Run
*One partner works while the other rests both complete 4 rounds.
*Total Time Recorded

**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

*FREE COMMUNITY WOD @ 9:00 am**

Partner WOD? Perfect opportunity to bring a friend to help you through it!

REGISTER HERE

All Levels

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

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

C. 20:00 for Quality
250 M Row
300 M Run
10 Lateral Step-ups
50 M Waiters Walk
*in any order, easy pace

 **Free Community WOD tomorrow (6.14)**

REGISTER HERE

Performance & Foundations

A.10:00 Alt. EMOM
even: 3 Hip Clean + 2 Hang Clean (all Squat)
odd: 3-5 UB Kip Pull-ups

B.  20 Power Snatches @ 75/45
30 Step-ups (Total)
40 Double Unders

4:00 Rest

20 Power Snatches @ 75/45
30 Step-ups (Total)
40 Double Unders

*Avg Time of each section recorded

“Good words are worth much, and cost little.” -George Herbert

Performance & Foundations
A. In 10:00 work to a challenging 5 in the Back Squat.

Then…
5 reps @ 95% Rest 2:00
5 reps @ 90% Rest 2:00

B1. DB Incline Press x8x3 Rest :30
B2. RDL x8x3 @ 65-70% of FS  Rest :30
B3. Ring Dip/Pu Holds x3x3 (:05 pause in the bottom) Rest :30

C.3 Rounds
10 Hollow Rocks
:30 L-Sit Hang

“Imagination rules the world.” -Napoleon Bonaparte