Week of 3/16 – 3/22

Jaime speed blur…always setting a good example by challenging herself to test her abilities yet always seeing the bigger picture of how fitness relates to life outside of the confines of the gym. Good Stuff.

*We have revised our policy about bringing friends. Basically, If you have a friend that wants to check out CFCA, bring them in for a workout! We are opening up the invite again to have friends join us anytime so long as you just give us a quick heads up first via email and what class you will be bringing them to. Statistics show that people who work out with a partner show up to a 95% success rate of staying consistent. Buddy up folks! If you have a friend that’s interested, we’d love to have them try out CFCA so just let us know!

Monday 3/16

20 Min Ladder  (1,2,3,4,5,6, Etc)

Bar or Ring Muscle-ups > L-pull-ups or DH Pull-ups
Clean & Jerk or Heavy KB Clean & Jerk

ADV: 165# and above/95# and above
or 70# KBs/ 44# KBs

20 Min Ladder for Quality

Pull-up or Ring Row
Sandbag Ground to OH or KB Headcutters
Row 50m, next round 100m, then 150m… add 50m each round)


10 Min Ski Relay: Teams of 3-4 for max meters
Ascending All out pulls per person 5,6,7,8 etc until 10 mins is up.

Notes: Use Part 1 as skill development. Focus on movement quality over quantity. If you are able to do muscle ups but maybe not higher reps, multiply the round your on by 10 seconds and use that for attempts. For example, in round 6 would be 60 seconds of attempts. Part 2 on the relay is just pull as hard as you can for the strokes when it’s your turn.

Tuesday 3/17


10 x 3 min Rounds
Min 1: Sled Push 1 Lap (AHAP)
Min 2: Max Rep Ring Dips then Ring Support Hold to Failure
OR Max KB Seesaw then Rack Hold to Failure
Min 3: Rest

Notes: Sleds should be heavy but doable in the minute time frame (30-40 seconds). It gets tougher in the later rounds. The minute of ring dips should see 1 set to failure then jump up and hold ring support or tuck hold to failure or until the min is up. If you choose to do the seesaw press… do a set to failure then let the bells rest in the rack position until you can’t hold them anymore or the minute is up.

Wednesday 3/18


15 Min Rope Climb Skill work

  • Up & Downs
  • Spanish Wrap
  • Russian Style
  • Legless > Straddle

After a 5 min review, spend 10 mins/ 10 Ascents dialing in technique on a style you are unfamiliar with.


“Double Dose” for time:
500m Row
40 Goblet Squats 53/35
30 Sit-ups
20 Ring Push-ups
10 DH Pull-ups
5 Burpees
10  DH Pull-ups
20 Ring Push-ups
30 Sit-ups
40 Goblet Squats 53/35
500m Ski


250m Row
20 Air Squats
15 Sit-ups
10 Push-ups
5 Pull-ups
3 Burpees
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
250m Ski

Notes: Double Dose should be done as fast as possible with quality, full ROM movements. This is an upgrade from our original baseline. Looks like a doozy!

Thursday 3/19


4 Rounds 1 min on/1 min off  of the following:

  • Slamballs
  • Shuttle Runs
  • Sandbag Drag
  • Plate Burpees

Foundational  4 Rounds  30 secs on / 90 secs off 

Notes: High sustainable intensity… hang in there and maximize movement for the intervals.

Friday 3/20


15 mins to work up to a heavy set of 5 Overhead Squats


5 Rounds
30 KB Swings 70/53#
20 Push Press 115/75#
10 Toes-to-bars
1 Min Rest between Rounds

20 mins for quality

10 KB Swings
20  Single Arm KB Push Press (1o/10)
20 Sit-ups
1 Min Rest between Rounds

Notes: If you have shoulder/hip/ankle mobility issues that make the OH squat anything less than stellar, or are new to the movement – dial back the weight and/or ROM of the squat and do sets of 7-10. Between sets do banded shoulder mobility and KB Squat holds. In part 2… Keep intensity high, recover as best you can over your min rest.

Saturday 3/21

Coaches Choice
Hoping for some running weather and gimme gimmes.

Sunday 3/22

Open Gym – Make up a missed WOD from this week or

30 Mins for Quality Reps 1 min On/ 1 min Off of…..

  • 1 Barbell or KB Weakness
  • 1 Gymnastic Weakness

*Alternate the every other even min with 2 exercises you pick.


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