Week of 9/16-20

REEL ROCK 8 will be coming to CFCA on Friday October 11th @ 7:30PM. If you were with us last year you know what were talking about.  If not here is the low down. Every year the folks at Sender Films & Big Up Productions put together a compilation of amazing and inspiring short videos. Most have to do with climbing in some capacity but even if you don’t climb they are pretty mind blowing.  We are excited to be able to do this again as we went to College with Pete from Sender and its important to us to support creative people who are capturing the cutting edge and characters of such a unique sport. Anyway, mark your calenders and spread the word. We’ll post details on how to get tickets this week.

CFCA Warm-up for the week is

10 Minute Dynamic Drills


Yoga Flow (15-20 sec holds of each)

  • Standing quad stretch
  • Standing arch
  • forward fold
  • Inchworm to Down dog calf stretch
  • High Plank to Up Dog
  • Childs Pose
  • Kneeling Wrist/forearm


*Start on the right side and complete then after Squat do left side from the bottom up

  • Pigeon
  • Spiderman
  • Sampson w/ twist
  • Squat (force elbows against knees)

Monday 9/16

Specific Warm Up
Movement Review then 1 Bear Complex Round  WU Weight

Bear Complex – 25mins to Max Load
1 Round = 7 Sets of the following:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

*These should be touch & go – no resting at bottom of DL. You can rest with weight on the body.) Score is Max Weight 1 Round (7 sequential sets without bar put down) is completed with.


MOD Weight

4 x 10 Ghetto GHD Sit-ups
Grab a partner and alternate sets

Tuesday 9/17

Spend 3-5 mins establishing a 5 rep Max weighted/ less banded Pull-up.

Then do 25 reps with that set-up. Rest as needed.


AMRAP 10: Beefed Up Intro WOD
10 Wallball (20#/14# – 10′)
10 Box Jump (30/24)
10 American KB Swings (70#/53#)

AMRAP 10: Intro WOD
10 Wallball
10 Box Jump/Step Ups
10 Russian KB Swings
*MOD Weights Appropriately

3 perfect sets Max reps of each
Hollow rocks & Supermans

Wednesday 9/18

1 Rep Max Press

WOD & Foundational
Choose your own Time Trial:
2K Row
Hell Hill x 2
or 10 min AirDyne


100 sit-ups for quality

Thursday 9/19

Specific Warm Up
Mobility & Movement Review

‘Oly Total’
Clean & Jerk, 1 Rep Max
Snatch, 1 Rep Max

You will have about 15-20 mins per lift to work your way up to a 1 Rep Max. Your Oly total is the sum of the best C&J and Snatch attempts.

Hang Clean & Jerk Practice
Hang Snatch Practice
Spend 15-20 mins on each lift exploring the movements, increasing gradually in weight.

Accumulate a total of 5 mins (300 sec)  in a Plank position

Friday 9/20

Mental Strength
Hell’s Bells

Partner WOD: Teams of 2
Three, 2 min Rounds each partner (1 work, 1 rest):
15 Pushups
Max Double Unders in remainder of 2 mins

Rest 3 Mins then

Three, 2 min Rounds each partner (1 work, 1 rest):
15 Pullups
Max Rep Burpees in remainder of 2 mins

Same as above but MOD to: 10 Pushups, 10 Pullups & Single Jumprope
*MOD with Bands so at least 10 reps are possible fresh.

Flat Loop Rack to Farmer  Carry
Start in rack and as you fail go to farmer without putting them down. Rest as needed after the farmer carry.Weight is the heaviest you can double swing clean.

Outside the gym activities for this week

  1. Surf!
  2. Farmer Carry a heavy rock for 1 mile over rough terrain
  3. Ride your bike
  4. Walk your Dog

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