Week of 8/1 – 8/7

For the Fenton’s exercise is a family affair!

*Gym News:
Saturday August 6th is a big day at CFCA… Open Door Food Pantry Dinner. We have a sign up sheet on the news board for those that want to volunteer a little time. Thank you for all the donations so far & keep ’em coming …if you’d like to help but can’t give your time!

Also, that morning for our Team Workout we’ll be running the 31 Heroes workout in honor of the 30 military service members, many of whom were members of the Navy SEAL community—and one military K9, killed when a CH-47 Chinook helicopter was downed in Afghanistan on 8/6/11. The 31Heroes Project was created to remember our fallen heroes and help support their loved ones. Come join us in honoring them that morning (there will be plenty of mods) – all are welcome and you don’t have to register to be involved. If you’d like to donate to the cause you can do so here… https://www.classy.org/events/the-31heroes-wod-2016/e75636…

Monday 8/1

For Time:
Hill Loop
10 Rounds
5 DeadHang Pull-ups
6 Spiderman Push-ups (3/3)
7 Goblet Squats 70/44# Hold by the horns!
Hill Loop

General Fitness
For Quality:
Hill Loop or Flat Loop to Start
10 Rounds or 15 Mins
5 DH Pull-ups > Ring Rows
6 Push-ups > Banded Push-ups
7 Goblet Squats > Air Squats
Hill Loop or Flat Loop to Finish

Notes: A good all around day. Get in here and start the week off right.

Tuesday 8/2

6 Rounds for Max Reps
In 2 Mins Complete 20/12 Cal Row
Max Sandbag to Shoulder in Remaining Time. 100/70#
Rest 2:00 Between Rounds.

General Fitness
6 Rounds
In 2 Mins Complete 20/12 Cal Row
Max KB Swings in Remaining Time.
Rest 2:00 Between Rounds.


3-4 Rounds Not For time
10 GHD Situps or 20 Standard Sit-ups
1 Lap Sandbag Drag

Notes: Push the row as fast as possible then alternate sides on the sandbag shouldering every rep.

6:30PM Community Bouldering/Open Gym
Come Down and Climb! or Learn!

Wednesday 8/3

Performance & General Fitness
68 Rounds over 20 Mins
1 Length Seated Heavy Rope Pull (AHAP)
1  Set Max Rep Seesaw Press (seated on floor)
1 Lap Sled Push


AMRAP 7 Mins
Max Rep Single Side KB/DB Thruster. 30 Double Unders or 3 Shuttle Runs when you switch sides.
RX: 53/35# KB & Double Unders

Notes: Get some quality work over the course of 20 mins. The objective is not to finish 8 rounds but rather make sure the elements are challenging for your current ability. You can do more than you think you can! On Pt. 2. If you are doing shuttle runs, don’t coast please.

Thursday 8/4

Performance & General Fitness
5 Rounds or 30 Mins
200 Meter Run
15 Box Jumps or Step-ups
15 Wallballs 20/14# 10/9ft
15 Kettlebell Swings 53/35#

Notes: Modify as needed to keep you moving briskly!

6:30 Climbing/Kettlebell/ Core Class

4-6 Rounds
Max Endurance Effort on the wall
10 KB Deadlifts
10 KB Cleans
10 KB Front Squats
10 KB Push Press
10 KB Bent Row
Ring Plank to finish
*Done with 2KB’s Ideally in an “unbroken” set.


3-5 Rounds
1 Lap Sandbag Drag
10 GHD Sit-ups

Friday 8/5

Row (Cals)
Power Snatch 95/65#


Burpee Pull-ups
Push Press 95/65#


Ski (Cals)
Front Squats 95/65#

General Fitness
Burpee Pull-ups > Burpees
Dumbell Push Press


Dumbbell Front Squats


Row (Cals)
Dumbbell Ground to OH

Notes: There is no prescribed rest between sections. Once you finish one you can move right onto the next.

Saturday 8/6

AMRAP 31 Min
8 Thrusters 155/105#
6 Rope Climbs
11 Box Jumps 30/24in

Notes: This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (70/40). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Modify thruster weight as needed. Feel free to use KB/DB’s as well. MOD for rope climbs can be 1 rope up/down and box jumps to step ups if need be.

Sunday 8/7

Open Gym: Weather Pending. Check the FB Group for updates. https://www.facebook.com/groups/1485244585109873/

Suggested Easy Recovery Day?  Do something active for 30-60-90 mins at at moderate pace preferably with friends or family. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace aka “Zone 1”. If you have a heart rate monitor keep the beats right under 180 minus your age. So for me 180-38 = 142BPM.  A few of these sessions per week can really enhance your cardiovascular base which will help with performance & recovery.

Nutrition/Training Consults: We are here to help with tricks, tips and suggestions – Just reach out!  $30 for a 30 Min Consult to design a sustainable plan.

Mental Restoration: Carve a little time today (but really everyday)  to slow down and prep for next week.

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