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Just a reminder we are having Eva Twardokens come to CFCA this Saturday for  seminar on Sustainable Fitness. There will be NO Team WOD Sat AM as this is an all day event. We will likely have a WOD on Sunday AM as a replacement. Still a few spots open for the seminar if you’re interested. Come get coached by one of the best in the nation! Email us if your interested.


Joint Mobility
8 min Tabata Call Out

WOD – OBJ: Strength/Strength Endurance

Option 1. = “CFCA Total”

1 RM Turkish Get Up (must be done on both sides with  barbell..use spotters)
1 RM Clean & Jerk
1 RM weighted Pull-up (or minimal banded)

*Your CFCA total is the sum of your 1 RM TGU, Clean & Jerk & Weighted Pull-up. You will have about 45 mins total  to work your way up to a 1 RM for all three lifts and you can go in any order you wish.

Option 2.

Amrap 10 Mins TGU AHASP (obviously clean & controlled)
5 Mins off
Amrap 10 Mins Double KB Clean & Jerk AHASP
5 Mins off
Amrap 10 Mins DH Pull-ups (banded need to be hard please)

Group Stretch

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