Week of 6/24-29…Fiesta!

Be sure to support the strong CFCA sponsored Ladies Seine Boat Team on Fiesta Friday @ 4:45 at Pavillion Beach.

General Warm-up for the week is

6 Min Dynamic
6 Min Burpee lay-ups

Monday 6/24 (Strength Focus)

Specific Warm Up
 5 mins Work up to a 2 rep heavy turkish get-up KB’s only.

WOD & Foundational
25 minutes For QUALITY! 
2 Heavy Turkish Get-up per side
5 Wall Walks or Max High Plank Hold

*manage rest effectively to make sure efforts are clean.


Mini Biathlon
3 rounds for time with partner
15 Cals AD
150 m Row

*back to back efforts…3 rounds per partner

Tuesday 6/25 (Endurance Focus)

Specific Warm Up
4 x 30/30 Burpee Pull-up & Rest

10-9-8-7-6-5-4-3-2-1 Reps of
Box Jumps x 3
KB Swings x 2 (53/35# American Swing)
Wall Ball x 1
200m Run between rounds (3rd telephone pole on right)

30 min Amrap

15 Box jumps
10 KB Swings
5 Wallball
200m Run

10 min easy spin, jog or row

Wednesday 6/26 (Benchmark Day)

Specific Warm Up
15 mins Work up to a 1 RM Deadlift

WOD & Foundational

20 Min Amrap
5 Pull-ups
10 Push-ups
15 Air Squats

*Modify movements as needed to maintain flow.

1 Wheel of Pain if time allows.

Thursday 6/27 (Strength Focus)

Specific Warm Up
Work up to 1RM Clean & Jerk

Advanced: 6 x 3 @ 80% 1RM (approach as singles)
rest 3 mins between sets

4050 Reps practice Ascending in Weight

1000m Row

Friday 6/28 (Power Endurance)

Specific Warm Up
DH Pull-up (hard!)
Perfect Push-up

With Partner

3 Rounds
P1: 15 Ball Slam then 2 min AirDyne
P2: Rest

3 mins off

3 Rounds
P1: 15 Goblet Squat (heavy) then  2 min Row
P2: Rest

3 mins off

P1: 15 KB Swings (heavy) then  2 minutes of Burpees
P2: Rest


5 minute Row/Ride/Run @ Easy Pace

Saturday 6/29

Dodgeball……Penalty TBD


Thursday “Sport Night” is the Fiesta 5K.  If you are running, look for the CFCA cheering section in front of the old gym on Parker St. Also…There will be NO afternoon classes on Friday because of the ladies seine boat races. Please make a note of that. Please let us know if you have any questions.

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