Week of Oct 28th – Nov 2nd


Michael Giving his all to the sled drag!

Now that the leaves are falling ,the mornings are chilly and the lack of afternoon light will be putting the kibosh on most post work outside the gym activity…we want you to think about what’s up for the winter?  From the coaches perspective we are going to spend a bit more time on skill and strength development this winter along with emphasis on shorter more intense cardiovascular efforts. We urge you think about what it is that you want to do. Where are your current interests when it comes to things at CFCA? This transitional time is a good chance to assess where you are currently are with your fitness/health and maybe set some expectations, guidelines or goals for what you want to do or change in the next 3-6 months.  Major factors to consider are sleep, consistency at CFCA, activity outside the gym, intensity levels, nutrition etc. Beyond that, are you interested in learning new skills or perfecting existing ones? Are you really working toward that 2x BW Deadlift, Dead hang Pull-up or trying to get x cals on the AD or certain 2k row time?  If you have any questions or are unsure of what you want to do come talk to the coaches. At times having someone propose an arbitrary challenge is all you really need to keep your motivation levels high and keeping you from falling off. See you in the gym.

CFCA Warm-up for the week is

10 mins
200m Jog or Row
4 Pullups or Ring Rows (Kips, DH or whatever your working on)
6 Perfect Pushups (hand release airplane wings)
8 Squats

Monday 10/28

Specific Warm-up

Rack & Wrist
Wall Squat

WOD & Foundational

15 mins to a 5 Rep Max Hang Power Clean
Ascending in Weight 20/10# Each set.

Tabata Burpee Pullups

2 mins Rest
Tabata Burpee Box Jumps

*Then Yoga Flow with coaches

Tuesday 10/29

Specific Warm-up
Set up for WOD


3 rounds -1 min Work / 1 min Hold
Heavy KB Swings/  Goblet Hold
Gimme Gimme/ Plank
Wallball/ Wall sit with Med ball

*rest 1 min between rounds

Modify weight with coaches help

Team of 3 Farmer carry relay 1-2-3-2-1  1= down and bag gym length

Wednesday 10/30

Specific Warm Up
Yoga Flow Stretch


12 min Ascending rep Barbell or KB complex RX= 70/60%BW

Hang Power Clean (swing clean)
Front Squat
Push Press

*Each move goes in succession.. the first round is 1 rep of each, round 2 is 2 reps of each etc… to as high as you can go in 12 mins.

Work with coaches to establish proper weight

6 x 30/30 GHD or leg throwdowns with a partner.
6 x 30/30 Hollow Rocks

Thursday 10/31

Specific Warm Up

100 Pullups
100 Pushups
100 Squats
100 Situps

AMRAP for quality of Vet
5 Pullups
5 Pushups
5 Squats
5 Situps

Stretch & Roll

Friday 11/1

Volume Weightlifting weakness of your choice.
3ish reps on the minute for 10 minutes

WOD & Foundational

“Obstacle Course”

Saturday 11/2

“Capacity Test”

Sunday 10/27

“Field Trip”  – Meet at the gym @ 8:30 and we will be back by 10am.

Outside the gym activities for this week

  • Yoga
  • Carry some shit in the woods with us “don’t knock it till you try it”
  • Explore

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