Week of 2/6 – 2/ 12

Jason and Caleb working through the Renegade Man Maker’s section of last Thursdays Partner ladder. If you had one “movement” (although this is more of a complex) that hit a lot of  attributes of general fitness this would be the one. 

Gym News:  We asked and you voted so CFCA Bowling night is booked for Friday 2/17 7-9PM! We’ve booked the back room just for our CFCA crew (and friends) have unlimited strings for the 2 hours we have the room for. It’s going to be around $20 per person (less if more people come) which includes shoe rental. There will be a cash bar and snack bar that you can utilize all you’d like! We even have a waitress at our disposal as well!

Monday 2/6

Performance & General Fitness
Teams of 3 – 1 Works/ 2 Rest
P1. 4 Rounds Per Person
10 Russian Swings
Sprint to Bike
20/12 Cal Airdyne
“Sprint” back to tag out

4 Mins Rest

P2. 4 Rounds Per Person
10 WallBall
Sprint to Ski
20/12 Cal Ski
“Sprint Back to tag out

Movement WOD
30-40 Mins @ 60% (Conversational)
3 Mins AMRAP Easy
5 KB Deadlifts
5 Goblet Squats
5 Push-ups
30 Sec Forearm Plank Hold
3 Min Row

Tuesday 2/7

Performance & General Fitness
4-5 Rounds NFT  (25 Mins)
3-5 Heavy KB Turkish Get-ups R/L
1 Set of Max Chin-ups at BW

Ascend in weight if needed for the first 2 Sets then stay at the heavy weight for the final 3 sets.


500M Row/Ski or 50 Cal Airdyne for Time.

Movement WOD
2-3 Rounds @ 60% (Conversational)
10 Min Airdyne
5 Mins of Yoga Flow
Sun Salutation to Spiderman

Wednesday 2/8

Every Other Min for 16 Mins
3-5 Hang Squat Snatch

Work up to the heaviest load that you can consecutively complete the reps unbroken but with good form.

General Fitness
Every Other Min for 16 Mins
3-5 Barbell Hang Power Snatches (ascending to challenging for the day)
BB Alternative 5-7+ DB/KB  Power Snatches Per Min  AHASP


Double Unders
Cal Row
Rest 1 Min Between Rounds

MOD DU’s to Dynamic Step -ups 16/12in.
20 Min Cap.

Movement WOD
30-40 Mins @ 60% (Conversational)
3 Min Bike
100 jumping Jacks

Thursday 2/9

Remember we added a 4:15 class today and have a 45 min Open Gym before the Grinder at 6PM. And a pretty solid crew of climbers too. Come down! 

12 mins to work up to a 5 RM Push Press/ Jerk

GF: Even Mins for 12 Mins  7-10 DB/KB Push Press

then then

12 x 200 Muscle-up/ Pull-up
Amrap 12 Mins
200m Run
Max Consecutive Muscle-ups or Deadhang Pull-ups

Movement WOD
30 mins @ 60% (Conversational Pace)
3 Min Row
3 Rounds of 3 Pull-ups or RR, 4 Plank Ups, 5 Prying Goblet Squats

Friday 2/10

Hill Loop to Start
Barbell Squat Clean  135/85#
5 Lateral BB Burpees between Rounds
Hill Loop to Finish

General Fitness
Hill Loop or 1000m Row
Sandbag Shoulder to Squat (alternate sides each rep)
5 Burpees Between Rounds
Hill Loop or 1000m Row
30 min Cap

Movement WOD
30-40 Mins @ 60% (Conversational)
2 Min Row
3 Inchworm Out to Push Up to Push Back Forward Fold
3 Prying Goblet Squats (3 Rocks per Side)
30 Second Forearm Plank Hold

Saturday 2/11

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.

Team Chipper…

Sunday 2/12

9AM Class
AMRAP 3 Mins x 5 Rounds
15 Deadlifts (225/135#)
15 Over the bar Burpees
Max Calorie Row in time remaining
Rest 3:00

MOD Weight/Burpee> NPU Burpee as needed

Movement WOD
Pick 1 from the week.

10-11AM Open Gym  This is a great time to work on skills you have an interest in but don’t feel like you have the chance to work on during class time. A great format would be 1 min on / 1 min off for 20-30 mins of quality Reps. Skill work should not be rushed when you are trying to dial in technique on say rope climbs.

Nutrition Preparation Prepare quality foods… in appropriate quantities to fuel your efforts for the week. And hydrate!

Mental Restoration Engage in activities that make your life full and help you recharge your batteries. Maybe a little journaling/drawing, cooking, meditation, gathering with friends, beverage on a sunny deck… etc. This really should be a daily task. Take a deep breath and enjoy this life.

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