Week of 5/12 – 5/18

Coach Ross Keeping it tight on the last set of 20 pull-ups of “Hammer”.

Some of you may have noticed the changes on the chalkboard at the gym. In an effort to better program for such a wide range of personalities and abilities we have shifted how we write things up to have 3 different sections.

WOD: The workout of the day with no specifications for load.  This is for the general membership who are competent with technical movements and have enough experience to modify the loads based on their current abilities. 

Foundation: Just that, the foundational movements with an emphasis on body weight for resistance. Great for those whose ability and knowledge of technical movements is not yet fully developed.  A good choice where sometimes adding additional load beyond body weight is not necessary for the intended stimulus. 

Advanced: RX weight and movement specifications have to be done as written up.

Warm Ups: Also we are going to continue with a 3 part warm-up (CV, Movement Prep, Mobility)  that in some cases may seem longer than the WOD itself. We will do our best to keep things on schedule but please do your part to put the effort into it and not lag.

Challenges/ Coolodowns: extra work that is strongly encouraged if you have the time. Sometimes class may run over and we understand you have busy lives, but please take advantage of them whenever possible.

Also we are bumping up the volume a bit. We encourage you guys to really think about where you are at and how you are feeling on a daily basis.  Create options for active recovery days like swimming, stretching, walking, weakness training.  We would advise you to not set a standard schedule but rather be intuitive to how your body feels. Attention to rest and recovery is critical if you have the ability to hit the workouts pretty hard. Without it, gains in performance WILL be limited and injuries WILL come as a result.

Monday 5/12


“For Timmy”
10 Rounds
30 Seconds Max Crunches
30 Seconds Max Leg lifts
30 Second Max Plank Hold (Adv use rings)
30 Seconds Rest


Row, Run or Ski w/ Partner
100 M (2nd TP)
200 M (3TP)
300 M (4TP)
400 M (Gate)
300 M (4TP)
200 M (3TP)
100 M (2nd TP)

Challenge / Cooldown
EMOM for 1o mins

Evens: Handstand Hold (doesn’t have to be 1 consecutive Hold)
Odds: Rest

Tuesday 5/13



Complete as many QUALITY rounds in 30 minutes as you can of:
5  Deadlift
13 Push-ups
9 Box jumps (step down)

In memory of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq.

Foundation =  KB Deadlift or 95/65# for Quality Reps of (5-7-9)
Advanced = 275/185# 24in Box

Focus: Prep for HEAVY DL under cardio stress….Take time to Set up well!

Challenge / Cooldown
Conversational Mile or 10 min Yoga Flow


Wednesday 5/14


EMOM for 12 mins
Evens: Max DH Pull-ups or Ring Rows (don’t have to be consecutive)
Odds: Rest


5 Rounds for time
20 Kettlebell swings
10 Toes to Bar or 20 Sit-ups
400m Run

Advanced= 53/35#
Foundation= 4 rounds or 15 mins

Challenge / Cooldown
” Mini – Flight Simulator” AKA Unbroken Double Under Pyramid


or 1o min Jumprope practice


Thursday 5/15


3 Rounds 1 min Max Effort @ each station

Barbell Snatch or KB Swing
Farmer Carry (heavy)
Bear Crawl

Challenge / Cooldown
EMOM for 1o mins

Evens: Ring Support Hold (no bands.. doesn’t have to be 1 consecutive hold)
Odds: Rest


Friday 5/16


7 Round Barbell Complex for Max Unbroken Load
7 Deadlifts (touch and go)
7 Hang Power Cleans
7  Front Squats
7 Push Press

Rest 2 mins between sets

Foundational: Focus on movement “Form before Weight > Weight before Time


10 Mins to Complete
1 Hill Loop
Max Plate Burpees in the remaining time.

Advanced: 45/25#
Foundational: Standard Burpee

Challenge / Cooldown
10 min Yoga Flow

Saturday 5/17

Coaches Choice

Sunday 5/18

Trail Run (Weather Pending)…Meet at CFCA 8AM

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