A. 18:00 AMRAP
Rope climb @ 2 / 1 / 4 rope lay to stands
60 ft Unweighted walking lunge
8 ‘bootlegger’ burpees (Burpee + 30 ft run) each rep
*Rounds + Reps recorded
B. 1500 M Row for Time
Scaling Guide :
*Performance / Athletic / Health
*Scale Up: 1 legless every round for men, women do two rope climbs per round.
*Athletic” weights and reps = Women’s Rx
“It is not how much we have, but how much we enjoy, that makes happiness.”- Charles Spurgeon
A.15:00 EMOM
Min 1- Power Clean x3x5 @ 80-90%
Min 2 – Static Dips or Support Hold x5 /:10 x5
Min 3 – Rest
*Pick a weight and scale and do all sets at that % / scale
B. 7 minute AMRAP
7 hang power snatches 95lb / 65lb / 35lb or (OVHD kettlebell swing)
7 TTB
14 box jumps 24” / 20” / 12”
*Rounds + reps recorded
Optional ‘Cash Out’:
3 Rounds for Quality
100m farmer carry
10 burpees
Scaling Guide :
*Performance / Athletic / Health
*Scale-up: 4 bar muscle ups (instead of ttb) for as many rounds as you can without chicken winging.
*Athletic” weights and reps = Women’s Rx
*Goal Rounds 4-7 Rounds
A. 14:00 EMOM
Min 1 – Push Press build to a Max
Min 2 – 3 Pistols (or pistol progression)
B. 8:00 AMRAP
6 Dumbbell Push Press @ 40-50 / 20-25 / 15
14 Wall Balls @ 20 / 14 / 10
50 M Plate Farmer’s Walk @ 45 / 25 / 15
*Rounds + reps recorded
Optional ‘Cash Out’:
400 M Medball Run
Scaling Guide :
*Performance / Athletic / Health
*Scale-up 24K / 16K KBs
*Athletic” weights and reps = Women’s Rx
*Goal Rounds 3-6 Rounds
“Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth.” -Bradley Whitford
800 M Run
Rest 2:00
40 Burpees
Rest 2:00
800 M Run
Rest 2:00
40 Burpees
We will be closed on Monday, September 5th for Labor Day. Regular classes will resume on Tuesday. Enjoy your weekend!
Test 5
Partner Grace
30 clean and Jerks (Performance: 135lb / Athletic: 95lb* / Health: 65lb)
At minute 5, start:
Partner Cindy AMRAP in 20 min
5 pull-ups
10 push-ups
15 air squats
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Grace 3 – 5 min, Cindy: 12 – 20 rounds.
Scale Up: Each team member does Grace as an individual, then partner up for Cindy
We will be closed on Monday, September 5 for Labor Day
A. 18:00 EMOM
Min 1- Power Clean x2x6 build to 85%
Min 2 – Ring Dip / Push-ups x4x6
Min 3 – Rest
B. With a Partner
500 M Row
400 M Row
300 M Row
Rest 2:00 b/t intervals or the time it takes your partner to row.
*total team time recorded
Cash out – 800 m run
Day 2 of The Expert Series – Gymnastics with David Henderson is tomorrow!
Reserve your spot
A. 6:00 EMOM
:20 Kip TTB
:40 Rest
*work on great kip mechanics and utilizing abs over shoulder to raise the feet.
Test 4
B. 5 rounds
15 / 10 Kipping Pull-Ups
80 ft Unweighted Walking Lunge
15 Russian Kettlebell Swings @ 32K / 24K
25 Abmat Sit-Ups
*Time recorded
*18:00 Cap
“Make the best use of what is in your power, and take the rest as it happens.”- Epictetus
Test 2
A. Power Clean build to a 1 RM in 15:00
Test 3
B. Push Jerk build to a 1 RM in 15:00
C. 15:00 EMOM
Min 1 – 2 Front Squats by Feel
Min 2 – 3-5 Static Dips or :10 Support Hold
Min 3 – Rest
“Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work.” -Vince Lombardi
Over the past 5 months CFA has made some changes and evolved the way we operate. One of the biggest changes that happened was that many of you were given your own personal coach. And those of you that have started with us in the last 5 months have we’re set up with a “Coach for Life” from the get go.
Maybe you realized at the time—or maybe you didn’t—but having your own personal coach is a fairly unique concept in our broader community. Talk to your friends who CrossFit at another gym in a different city, and chances are they probably don’t have a personal coach in their corner.
But have you ever thought about why we do it this way?
Why we think it’s best for you to have a consistent coach for the duration of your time with us?
I can assure you it wasn’t an arbitrary decision. We adopted this concept because we think it’s the best way to help you be successful with your long term fitness plan.
Most people who become CrossFit coaches, personal trainers, or bootcamp / spin class / yoga instructors, or even folks that have worked with us in the past do it for an average of one to three years and then they quit and move on to something else because it hard to make a living in the fitness industry.
Truth is, there are very few full-time, career fitness coaches today (let alone professional coaches). For some folks they simply get burnt out, others have other career and family obligations that supersedes their job as a coach, and some move on because they realize they can’t earn a living in the fitness industry.
For the client, this can mean many things, but the worst case scenario is a coach that isn’t invested in the clients. The best case scenario is a coach that really cares, but simply can’t sacrifice anything else to chase their passion and have to move on. Both scenarios are a net negative for the client.
We’re part of a movement called the MadLab Group that’s trying to change this. MadLab has found a way to help coaches become career coaches able to make a professional living in the fitness industry. And because of this, coaches stick around are able to offer clients more coaching security by providing you with an invested coach for life (CFL).
Our hope with the CFL concept is for you to have someone to manage your health and wellness for years to come—the same way you have a family doctor, accountant, lawyer, and maybe even hairdresser for the duration of your entire life.
This doesn’t mean you can’t work with other coaches, of course. It just means your personal CFL —the one who put you through your first day experience at our gym, who trained you during personal training, and who probably still coaches many of the classes you attend—is invested in your progress, and he or she isn’t leaving next month!
And if you ever want more personal training, or you find yourself needing to rehab from an injury at some point, or you want some diet advice, or just need someone to vent about life, you have a personal coach to turn to.
We’re well on our way, but are still working to get all of our current clients with CFLs. Regardless we are big believers that this is the path to a sustainable future for any gym that wants their clients to succeed over the long hall!
-Coach Wes