Week of 3/13 – 3/19

Thank our lucky stars daily that we have such a welcoming community to all ability levels. We have been to lots of gyms over the years and not all share the vibe/values that we have worked hard to build at CFCA.

Gym News: Please Stay tuned here or on the Facebook group for possible class cancelations this week due to potential blizzard conditions. Looks like Tues/Wed classes will most likely be affected.

Monday 3/13

Performance  & General Fitness
2 Rounds or 30 Mins – Teams of 2 (1 Works/ 1 Rests)
30 Sandbag Zercher Squats
3 Laps Sandbag Drag
30 Sandbag Shouldering (alternate shoulders each rep)
3 Laps Sandbag Drag
30 Sandbag Burpees
3 Laps Sandbag Drag
RX: 75/55#

Saddle up with a partner and see if you can complete 2 Rounds as a team in 30 mins. Partition work however makes sense for your team. MOD sandbag to weight you can do safely for all the movements.


CF Opens Workout 17.3

If you are registered for the OPENs and fit a Masters or Scaled category please double check weights and standards for your specific group here https://games.crossfit.com/workouts/open/2017

Tuesday 3/14

Please Stay tuned here or on the Facebook group for possible class cancelations due to potential blizzard conditions.

Performance & General Fitness
1-10 Ladder for Quality (30 Min Cap)
L – Weighted or Standard Strict Chin-ups
Single Side Bench Press (R/L)
Goblet or Double KB Rack Lunges (R/L)

Make each exercise challenging for 5 consecutive reps. Rest intuitively as needed to complete the sets with good form. No slop for speed

Wednesday 3/15

5 Rounds For Time
10 Slamballs Over Rig 30/20#  Over Triangular section
15 Russian Swings 70/44#
20/12 Cal Row
25 Double Unders
1 Min Rest

General Fitness
5 Rounds or 20 Mins
10 Slamballs Over Rig
20/12 Cal Row
25 Dynamic Step-ups
1 Min Rest

Cardiovascular focus day. Move fast through each interval…rest 1 minute and repeat.

Thursday 3/16

Performance & General Fitness
3 Rounds – 30/30/30
Ring Dips/ Ring Support/ Rest
Hollow Rocks/ Hollow Hold/ Rest
Plank-ups/ Plank/ Rest
Jumping Lunges/ Wall Sit/ Rest


For Time:
Teams of 3 – 100 Cal Ski to 100 Cal Row

Friday 3/17

Performance & General Fitness
“50/20” Squat/ Swing Clean Thrusters/ Strict Pull-ups

You will spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps on the Squat/Swing Clean Thrusters. You will match the thruster reps with pull/chin-up reps. Meaning if you do 5 squat clean thrusters you have to do 5 pull-ups before moving on. Pull-ups can be weighted, at BW or banded if needed. If you get over 50 Reps before the 20 mins is up you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible. Keep track of weights and MOD’s so you can retest against it. This isn’t a CFCA benchmark but it is highly trackable to see progression in strength/ strength endurance and that is really motivating. We are going to experiment with a few of these workouts this winter as an unconventional way of doing strength days.

Can use KB’s or MOD to Heavy Headcutter

Saturday 3/18

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

Coaches Choice…but generally a longer effort more geared toward the cardiovascular fitness spectrum.

Sunday 3/19

Performance & General Fitness

Carry & Cardiovascular Work
Teams of 3-4
100 Cal Ski – Pacer 2 Lap Single Side Rack Carry (1R/1L)
150 Cal Row – Pacer 2 Lap Single Side OH Carry (1R/1L)
200 Cal AD – Pacer 2 Lap Single Side OH Carry (1R/1L)


Crossfit Opens 17.3

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.

Movement WOD for the Week

30-60  Mins @60%
2 Min Row – AirDyne or Double Unders (practice)
2 Rounds
5 Air Squats
5 Plank Ups
5 KB Swings
5 Ring Row
1 Twisting Spiderman Stretch R/L

Finish MOV WOD’s with 1-2 Mins Per Side of
Couch Stretch
Calf Stretch

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