Week of 6/23 – 6/29

photo 4
Kara going for broke on a new benchmark we are introducing called “Super Hang On” after the old sega motorcycle video game.  We had a great coaches meeting on Wednesday night and there will be a few changes that will be implemented as a result. First, we are changing up some the benchmarks and challenges at CFCA to ones that are less subjective to movement standards and we feel are a better overall indicator of capacity.  We also are going to put movement standards as a priority above intensity. At times standards get lax when your focus becomes beating the clock.  If you are going to do a  benchmark workout RX, expect the coaches to call you out on Reps that are short of full range of motion or just done carelessly without any regard for points of performance in an effort to move faster. Take the extra nano second to make sure your are moving to the best of your ability.

Monday 6/23

5 min Run/Row Ski or Jumprope

Dynamic Stretch Drills 1 Length SLOW!

  • Inchworm to Up Dog to Inchworm
  • Spiderman (slow bearcrawl w/ Pause)
  • Walking Hamstring/Quad/Sampson Stretch


1. Work up to a 5 Rep Max Squat (Front or Back) 3 x Max Reps @ #

2. Work up to a 5 Rep Max Pullup then 4 x Max Reps @ #

Rest 2-3 mins between Work Sets

Hell’s Overhead Bells
Tabata KB Push Press 8 x 20 sec work/ 10 sec hold OH
*Must do a minimum of 8 PP per 20 seconds


Tuesday 6/24

2 Round Casual Helen
400 m Run
21 KB Swings
12 Pull-ups or ring rows

Power Snatch Prep – 2 Sets of 5 focused reps each with PVC

  • Shrug Hi Pull
  • Scarecrow to Catch Position & Stand (on Cue)
  • Hang Power Snatch
  • Power Snatch from Mid-shin


5 Min Amrap
5 Power Snatch
5 Lateral Bar Hop Burpees

4 Min Amrap
4 Power Snatch
4 Lateral Bar Hop Burpees

3 Min Amrap
3 Power Snatch
3 Lateral Bar Hop Burpees

2 Min Amrap
2 Power Snatch
2 Lateral Bar Hop Burpees

1 Min Amrap
1 Power Snatch
1 Lateral Bar Hop Burpees

1 Min Rest between each Amrap.

RX @ 1/2 BW

Russian Swings & Standard or NPU Burpee

Tabata Lockoff Hold (Chin over Bar) & Support Hold on Rings


Wednesday 6/25

Nadacausesometimes you don’t get to warm-up…


4K Row Team of 3 Challenge

  • 1 Rows
  • 1 Rests
  • 1 Paces w/ Reverse Sandbag Drag

5 Mins off then

4K Ski  Team of 3 Challenge

  • 1 Skis
  • 1 Rests
  • 1 Paces w/ Reverse Sandbag Drag

Class Yoga Flow


Thursday 6/26

1 min @ Each Station x 3

  • KB Swing
  • Jumrope
  • Inchworm to Cobra and back

Movement Review


25 Mins For Quality/ Skill Development
10-1 Clean (ascending #)
1 Rope climb

ADV: Straddle Rope climb to 10 ft from a seated position

Max Consecutive Double Unders


Friday 6/27

Hill or Flat Loop then 10 mins Burpee BBall
1 on 1(coach) all class members  do 3 burpee penalty for no hoop.

Pre WOD Challenge
5 Attempts at Max Broad Jump


5 rounds for time of:
400 meter Run
30 Box jump
30 Wall ball

RX = BJ @24in & WB 20# wood target/ 14# navy line.

4 Rounds or 25 mins
200m Run
20 Wallballs
200m Run
20 Box Step-ups

*Reminder the Ladies Seine Boats are tonight at Pavilion Beach @5PM.  Go support the CFCA-ers!


Saturday 6/28

Coaches Choice…Dip, Dive, Duck & Dodge Perhaps?????

Sunday 6/29

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

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