Announcements

All Levels

10-1
Air Squats
Burpees
*Run 200 M each round
*Post times to comments

**CFA CLOSED

“One of the most beautiful qualities of true friendship is to understand and to be understood.” – Lucius Annaeus Seneca

REST! Merry Christmas!

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“Coming together is a beginning; keeping together is a progress; working together is success.” -Henry Ford

All Levels
30 Minute Run at a challenging Pace

**CFA CLOSED

“If you believe in yourself and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high, but so are the rewards.” -Paul Bryant

Congratulations to Danny and Stacey – Push up Man and Woman of the Year!!

Performance
A. Front Squat
x5x3 @ 60% rest :30 (:03 pause in bottom position)
x3x3 @ 70-80% Rest :60
x1-2×6 @ 85%+ Rest 2:00
*Try to set a new PR, Best weight recorded

B. Tabatas (8 rounds :20 on / :10 off)
Thrusters @ 45 lb, 35 lb

rest 1:00

Russian Swings @ 24K, 16K

rest 1:00

Row for Cals
*Total reps and cals recorded

C. 3 Rounds
:60 Front Plank
10 Scap Pull-up

Foundations
Skill
Snatch

A. Snatch 5×3
3 Rounds (w/ Barbel, UB Weight)
5 Front Squats
5 Push Press
5 Back Squats
400m Run

“Patience, persistence and perspiration make an unbeatable combination for success.” – Napoleon Hill

Thanks to all that donated to the Brittany Tuck Memorial scholarship Fund we raised just over $800!

All Levels :

50-40-30-20 and 10 rep rounds of:
Wall Ball @ 20 lb, 14 lb
Power Clean @ 95 lb, 65 lb
Pull-ups
*Teams of 2-3 split reps, must finish all reps before moving on to the next exercise

http://www.youtube.com/watch?v=mrP4ckfVn1Y

Congratulations to Leah Alter and Nicole Seltman for taking 3rd place at the SantaFit Competition last week! Great work ladies!

All Levels :

A.  15:00 EMOM
3 Hip Power Snatch by feel
3 Box Jumps w/ Step Down

B.5 Rounds
20 KB Swings @ 24K, 16K
10 Push ups
200 M Run
*Time recorded

http://www.youtube.com/watch?v=Fu3qh57Zl44

Performance – Fine Tune Phase Week 3 of 3

A. Max Clean in 20:00 Minutes

B. Front Squat  x4-6×3 @ 100-110% of Max Clean

C. Deadlift x3x5 @ 100-110% of max clean

Foundations
Skill

Kipping Pull up/Jumping Pull up

A. Press x1x6

3 Rounds
400m run
10 Kipping Pull ups/Jumping Pull ups
10 Push ups

“Not in numbers but in unity that our great strength lies.” –Thomas Paine

Performance – Fine Tune Phase Week 3 of 3

4 Rounds
12 Toes to Bar
12 Push Press @ 95 lb, 65 lb
Run 400 meters
*Time recorded 

Foundations
Skill
Jump Progression

A1. Single Leg Step up x8/ea leg x4
A2. Box Jump x8x4

For Time:
20-15-10
KB Swings
Box Jumps
Push ups

“Success is more a function of consistent common sense than it is of genius.” –An Wang

Performance – Fine Tune Phase Week 3 of 3

A.10:00 Alt. EMOM
Even: Dips 8
odd: Pull-ups 8
*add weight to either exercise as needed, goal is unbroken for all sets

B.5 Rounds
5 Power Cleans to Overhead @ 135 lb, 95 lb
10 Burpee Box Jumps @ 24”, 20”
*time recorded

Foundations
Skill
Burpee

A. Chin up or Chin over Bar x2-4 or 30 secs x 4

3 Rounds
500m Row
Rest 2 mins
30 sec AMRAP
Burpee
Rest 2 mins

“If we do not plant knowledge when young, it will give us no shade when we are old.” –Lord Chesterfield

Coach Andrew’s little man is getting a flying head start!