Announcements

All Levels
10 Minute Row @ 85% of best 2K

KB Complex
4 Rounds
10 Tic Tacs/side
10 Kneeling Half Moons
10 Goblet Band Walk Step /side
10 Single Arm Rack Lunges/leg (alternate arms each round)
50 Yard Single-Arm Farmers walk (Switch hands @ 25 Yd Mark)

Coconut oil coffee: Burn fat, be alert and unleash your superpowers!
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“Heroes are made in the hour of defeat. Success is, therefore, well described as a series of glorious defeats.” – Gandhi

*Good luck to our CFA family this weekend! Toonie and Erin will be competing in the Godai Elements Challenge and Miguel, Janss, and Shane will be competing in the Power Output Challenge! Go get ’em, ladies and gents!

Level Two
A. Jerk x1x10 EMOM @ 50%
B1. Walking Barbell Lunges x5/legx3 by feel
B2. Horizontal Ring Rows x10x3
C1. HAM Mobility Drill x3x3
C2. Shoulder Sweeps x10/side x3
C3. Windmills x10/side x3

Level One
Skill
Burpees

Strength
A1. Hip Hinge Y, T, L , W (Plates) x5/ea pos.x4 Rest :30
A2. 3-step Pull ups x5x4 Rest 1:00

10:00 Partner AMRAP
200 M Run
AMRAP Burpees
50 M Farmer’s Walk
*Partners run together, Partner A does Burpees while Partner B does Farmer’s Walk, then switch
*Total Burpees + rounds recorded

The last two or three repetitions
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“Every man takes the limits of his own field of vision for the limits of the world.” – Arthur Schopenhauer

As you may have noticed, “Hell Week” has come and gone and we are currently basking in the glory of a “De-load Week.”  In effort to make everyone a more conscious trainee, I’m going to give you a brief rundown of how our last training cycle broke down and how they will break down in the foreseeable future.

Week 1: Strength-Focused
Week 2: Strength-Focused
Week 3: Conditioning-Focused
Week 4: Conditioning-Focused
Week 5: “Hell Week”
Week 6: “De-load Week”

Its a simple, effective format for a training block. On strength-focused weeks, our goal is to build strength and maintain our conditioning. On conditioning-focused weeks,our goal is to improve conditioning and maintain strength. “Hell Week” will test your mental and physical fortitude and “De-load Week” will allow the body to heal and recover.  Stack several of these blocks on to top of one another and you’ll stair-step your way to success!

My tips for the deload week are…

1. Recover – Eat well, get a massage, go to bed, stretch, foam roll, take a walk… the list goes on and on. Pride yourself in feeling good by the end of the week so you’re fresh and itching to hit the next 6-week cycle. PR your recovery this week!
2. Quality –  Practice a skill without allowing yourself to become fatigued.  Study videos of a movement with which you struggle.  Put in mental reps in lieu of physical reps this week.
3. Goals – Your “De-load Week” is an opportunity to reflect and refocus. Do you need to refocus or do you need to set new goals? What have you accomplished? This week is the perfect time to evaluate what you’ve done and what lies ahead.

The next cycle will start on Monday and will follow the same format….

Week 1: Strength-Focused (11/12)
Week 2: Strength-Focused (11/19)
Week 3: Conditioning-Focused (11/26)
Week 4: Conditioning-Focused (12/3)
Week 5: “Hell Week” (12/10)
Week 6: “De-load Week” (12/17)

– Coach Wes

Level Two
5 Rounds (for quality)
5 Russian Swings
5 Cross Chops/ Side
5 Push-ups
5 Kip Pull-ups
5 Wall Balls
5 Box Jumps

Static Stretching
Coach’s Choice

Level One
Skill
Hip Snatch

Strength
A. Hip Power Snatch x3x6 (add weight each set)
Rest 2:00

Workout
50 Yard Sled Drag Sprints x 10/person

Post WO
Bird Dogs x20 (total) x 2

Tip 468: Avoid alcohol after training: Don’t erase your hard work!
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“Until you make peace with who you are, you’ll never be content with what you have.” – Doris Mortman

Level Two
Partner Medball Circuit
4 Rounds
5 Seated Lateral Tosses/side/person
5 Underhand Tosses
5 Seated OVHD Straddle Throw/person
5 Kneeling Half Moons/side/person
*Alternate between partners

10:00 4-Corner Mobility Circuit
Bear Crawl (all the way around)
Elephant Walk, Bear Crawl, Elephant Walk, Bear Crawl
BKWD Elephant Walk, Bear Crawl, BKWD Elephant Walk, Bear Crawl
Wide Elephant Walk, Bear Crawl, Wide Elephant Walk, Bear Crawl
BKWD Run, Carioca, Run, Carioca
Slide, Carioca, Slide, Carioca

Static Stretch Circuit
Pancake Stretch w/ Rotation (:15 R, :15 L)
Seated Pike Stretch
HAM Hip Circuit
*0:30/ exercise

Level One
Skill
Jump Progressions

Strength
A1. Front Squats x5x4 (Work up in Weight) Rest :10
A2. Back Extensions x5x4 Rest 2:00 

6 Rounds of 1:00 AMRAP
6 Step-ups (20”,16”)
6 Touch-Jump-Touch Intervals
Rest 1:00
*Record total reps
*Jump rope practice (singles) during rest time

Nine ways you might be inadvertently sabotaging your weight loss efforts
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 “Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” – Lou Holtz

Level Two
Barbell Complex
3 Rounds for Quality (not time)
5 Deadlifts
5 Hip Power Cleans
5 Front Squats
5 Ring Rows
5 Step-ups/Leg
Rest :90
 *95 lb, 65lb

then…
5 Rounds of :30 on / :30 off
Banded Hazda Squat
Lateral Band Walk
L-Sit Hang

Level One
Skill
Press

Strength
A1. Press x8x3 (Work up in Weight) Rest :30
A2. Ring Rows x8x3 Rest :30
A3. Kneeling Founder x :10/:10 x 3 Rest :60 

10:00 AMRAP
200 M Run
10 Push Ups
10 Tic Tacs
*Total rounds recorded

Starving for a 6-Pack: Enjoying food is greater than perfect abs
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“I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen.” – Frank Lloyd Wright

All Levels
Team “Kelly”
5 rounds
Run 400 meters
30 Box jumps (24″”)
30 Wall ball shots (20lb)
*For time 
*Everyone runs together
*Split reps: one person works at a time
*Cannot start reps until both partners are in the gym
*Must complete Box Jumps before moving on to Wall balls

All Levels
Bar Complex
3 Rounds
10 Presses
10 RDLs
10 Bent over Row
*For quality w/ as little rest b/t rounds as possible

5 Rounds
5 Russian Swings
5 Box Jumps (24”, 20”)
5 Single Arm KB Lunges / Leg
5 Push-ups

Seven shades of paleo
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“If you don’t do what’s best for your body, you’re the one who comes up on the short end.” – Julius Erving

Level Two
A. Hang Snatch x3x7 @ 70-75% of 10/22 Max EMOM for 7:00
B. Back Squat x10x3 @ 60-70% Rest 3:00-5:00
C. 3 Rounds
8 Strict Toes-to-Bar
8 Supermans
8 Kneeling Half Moons (R,L = 1)

Level One (TEST DAY)
Skill
Hip Snatch
OVHD Squat

Strength
A. Hip Power Snatch – work to a “heavy 2” in 10:00
B. Deadlift – Work to a “heavy 2” in 10:00
C. DB Step-ups – work to a “heavy 8″/leg in 10:00
D. :90 Front Plank Hold

Sleep like a baby
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“It’s in your moments of decision that your destiny is shaped.” – Anthony Robbins

Level Two
4 Rounds:
A. 800 M Run
B. 5 Rounds of:
5 Pull-ups
5 Wall Balls
Rest 3:00 – 5:00
*Record best split time

Level One (TEST DAY)
Skill
Jump Progression Review
KB Swing Russian to OVHD

Workout
1 Mile Run
3 Rounds of:
10 Step-ups/Leg (20”, 16”)
10 Russian Swings
10 KB Tic Tacs
*Record mile time and total time

Why The BMI is Useless for Assessing Body Composition: More Bad Than Good
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Happy Halloween! Don’t forget to wear a costume to the WOD!

Coach Erica fighting through CF Classics #2!