WOD 6/15

A. 18:00 EMOM
Min 1 – 3 Jerk @ 75-85%
Min 2 – 5/leg DB Split Squats
Min 3 – 1 Rope Climb
*Sets across for both exercises

B. In 8:00..
Strict Pull-ups @ 10 / 6 / 6 band assisted
then max rounds with the remaining time:
5 knees-to-elbows
15 OH KBS @ 24K / 16K / 12K
10 goblet squats (same)
*Max rounds recorded

Optional ‘Cash Out’:
3 Rounds
20 wall ball
400m run

Did you catch Coach Wes’s chat on a good morning routine? Check it out here!
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Fight Gone Bad

“Fright Gone Bad”
1:00 Wall Balls @ 20 / 14 / 10
1:00 SDHP @ 75 / 55 / 45
1:00 Box Jumps @ 20 / 20 / 12
1:00 Push Press @ 75 / 55 / 45
1:00 Row for Calories
1:00 Rest
*total reps recorded

Scaling Guide:
– 200 – 350 reps, about 80 reps per round.
– Scale Up: 5 rounds

Optional ‘Cash Out’:
Murph Training:
20:00 Run @ a steady pace
*wear a vest if you plan to do so on Murph Day

It’s a busy month at the gym! Check out these upcoming events!
Men’s Mary Moore + Moontower Night
Women’s WOD + WINE


WOD 6/13

A. 14:00 EMOM
Min 1 – 2 Power Clean
Min 2 – 1-2 Strict HSPU (Deficit if able)
*Build each set, goal is to work to a heavy challenging weight but does not have to be a max

B. 8:00 AMRAP
6 Power Clean @ 135 / 85 / 55
20′ Overhead plate lunge (10’ out, 10’ back) @ 45 / 25 / 15
8 burpees with 10′ lateral shuffle (no jump required)
1:00 rest (last round of rest optional)
*total Rounds + Reps recorded

Scaling Guide:
– 3-5 Rounds, about 2:15 per round with the rest.

Optional ‘Cash Out’
4 Rounds
60s plank
15 American kb swings


Murph is coming up quick, but the deadline for T-Shirt orders is coming up quicker! Get those orders in by Wednesday, June 14th so we can get these bad boys printed and in on time.
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WOD 6/12

A. 14:00 EMOM
Min 1 – 2 Jerk @ 75-85%
Min 2 – 4/leg DB Split Squats

*Sets across for both exercises

B. “Isabell”
30 power snatches
@ 135 / 95 / 45lb hang muscle snatch
*Time recorded
*PreTest “Heavy”
*Time Cap 10:00

Scaling Guide
–  3-7 minutes
–  No Scale up  

Optional ‘Cash Out’:
4:00 Max Cal AB

3 Rounds
Ring Dips @ 10 / 6 / 6 ring push-ups
15 DLs @ Snatch weight

WOD 6/10

Quarter Murph
400 M Run
5 Rounds
5 Pull-ups
10 Push-ups
15 Squats
400 M


400 M Run
12 Rounds
2 Pull-ups
4 Push-ups
6 Squats
400 M Run
*If you plan on doing Murph as a team you split today’s work up with a teammate

Get those Murph Day shirt orders in by June 14!
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A. 16:00 EMOM
Min 1 – 1 Jerk @ 65-75%
Min 2 – 3/leg DB Split Squats
*Sets across for both exercises

B. “Fran“
For time, 21-15-9
Barbell thrusters @ 95 / 65 / 45
Kipping Pull-ups* (scale; Bands / Jump / Ring Rows)
*time recorded
*Compare to: November  17, 2016
*12:00 Cap

Scaling Guide: 3 – 8 minutes (12 minute cutoff)

***CFA is closing at 7:30 am for painting and maintenance – get it in early today folks!***

WOD 6/8 – Welcome Coach Forrest!


A. For time.
Row 1500m / 1300m / 1000m

4 rounds of:
Handstand push-ups 10 / 6 / 6 Seated DB strict press
12 toes-to-bar
14 Russian KBS @ 32k / 24K / 16K
*time recorded
*30:00 Cap

Scaling Guide:
– 12 – 19 minutes, about 7 minutes for the row, and 2 min per round on the second part.
– Scale Up: 4/2” deficit HSPU and 40K/ /32K

Optional ‘Cash Out’:  
3 Rounds
15 GHD sit ups
15 wall ball

Come hang out with Coach Forrest on his first day at CFA this morning! 

June Programming Overview || Coach Wes Kimball


Goodness! Happy June people! May flew by and summer is upon us! I want to give everyone a quick update on programming for the next 30 days, and what to be looking out for. Before we start, remember we have a few basic themes you’ll see (and you’ve seen) with the programming:

  • Strength and skill focuses run on a 6 week calendar, and are coupled together to maximize the time we have in class.  The goal is to get consistent touches at light, medium, and heavy loads in each lift and skill to create a level of mastery we can’t achieve by putting these movements in the programming randomly and sporadically.

  • Skills focuses throughout the year are designed to build on top of one another and safeguard against injury. What this looks like in practice is a simple to complex movement progression, and single limb to double limb progressions in most cases. An example is: doing single arm ring rows and single arm presses to eventually progress into strict pull-ups and handstand push-ups.

  • The conditioning work we do progresses from longer work when the strength progression is in a lighter phase, and shorter more intense workouts when we’re lifting heavier in the progression. If you prefer one side of the coin more than the other just be patient it will show back up after a few weeks.

  • We also include conditioning “tests” every other week or so. These tests will be retested in the future.  I will keep folks apprised of when a test or retest is happening and whether it falls into the category of long, light, heavy, bodyweight, or team focused.

  • Finally there will be other elements including cashouts, skill warm-ups, and additional strength / skill work peppered in to round out the program. However the above represents the core work that will keep folks moving forward over the long term (2+ years).


Strength & Skill Focus for May

Today was actually the culmination of our Power Snatch cycle and I’m excited to see the Power Snatch PRs go up on the board! The rest of the month will be focused on Jerks and Split Squats until we do our overlap again with a pretest for the “Front Box Squat” tentatively scheduled for Wednesday, June 21st!  

One thing to keep in mind as we work through the Jerk / Split Squat cycle is not to blow off the split squats. I know they’re not always fun, and can be tedious. However they do a great job of building balanced leg strength that will really pay off on your other squatting lifts, as well as help keep you knees and back healthy. So again make sure you challenge yourself on the split squats!

Conditioning Test in June

Below is the tentative schedule for conditioning tests in June.  Some may shift by a day or two as the weeks get put together, but all of these test will be seen in June.

Heavy – “Isabell” Monday 6/12 (last tested 1/2/2017)  

Light – “Fight Gone Bad” Wednesday 6/14 (last tested 10/31/2016)

Bodyweight – “Baseline” Friday 6/23

Long – “ Murph” Saturday 7/1 (last tested as Team Saturday 5/27/2017)

We also will be doing some Murph specific buildup work in our Wednesday Cash outs as well as this Saturday and next (6/10 & 6/17) for those of you that need some extra running work to get prepared.  If pull-ups or push-ups are your nemesis with Murph schedule a hybrid session with your CFL so they can get you on a specific individual plan to improve one or both of those movements in preparation for our big event!

That’s it folks! Embrace the heat, and drink lots of water!


WOD 6/6

A. In 20:00 Find a 1RM Power Snatch

b. For time
21 power snatch @ 95 / 65 / 35
9 lateral burpees over bar
15 snatches (same)
15 lateral burpees over bar
9 snatches (same)
21 lateral burpees over bar
*Time recorded

Scaling Guide:
– 6 – 12 minutes.
– Scale Up: 135/85lb bar

Optional ‘Cash Out’:
2 rounds
15 wall ball
30 cal row

Women’s WOD + WINE with Coach Gen
Men’s Mary Moore + Moontower with Coach Tim

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