Workouts for 1/14 – 1/20

Newer CFCA Member Melissa working on her first tire flip ever! Nice work Melissa!

Gym Notes:

We are bringing back Barbell Basics/OnRamp Class on Wednesdays @5:30PM starting February 6th. All new members will be required to complete four (4) Barbell Basics classes before using a barbell in a regular class. Each of the 4 classes will focus on proper form and technique with different movements/lifts and will include a workout as well! Once you completed the 4 classes, you can freely use the barbell in any CFCA class. In the mean time there are always modifications to a barbell lift using kettlebells and dumbbells (which are sometimes harder!!!) so trust us you will still get a good workout in!

If you are a newer member and haven’t done a Barbell Basics/OnRamp class, we will reach out to you to get you all set up. If for some reason you don’t get an email from us, please let us know.

As a reminder, you can always schedule a personal training session with a coach to put in some extra work on anything you want! Just reach out to us or reach out directly to a coach!

MOBILITY/SKILL We’re running a Mobility/Skill class (alongside of Open Gym) on Thursdays @5:30PM. Don’t miss out on this opportunity to work on mobilizing tight areas of your body and/or working on a skill that you have a goal to obtain. We’re here to offer some extra work on the areas that trouble you or you want to just get that much better at. UTILIZE THIS CLASS FOLKS! Stay after the 4:30 class to cool down and stretch or come in early for the Grinder and get warmed-up!

ROWING CHALLENGE: Keep those meters coming guys! It’s been really fun to watch, and honestly pretty motivating, to see those numbers rise and rise as the days go by! Awesome energy and efforts – truly impressive!

COMMITTED CLUB: We know some of you covet the idea of being on the Committed club list each month! Here’s a little extra motivation for you: If you make it into the Committed Club for 11 consecutive months in 2019 you’ll get your very own kettlebell! While bells will live at the gym you can pick the weight and the color and it will have you name on it! You’ll also get a free t-shirt, because who doesn’t love a free t-shirt? All you have to do is attend 15 or more classes a month for 11 consecutive months. Get started today!

SCHEDULING UPDATES: Starting in February we will be changing the Friday class to 4:30PM. Hopefully this will help get you in and out and off to enjoy your big Friday Night Plans! We will also likely be adding Open Gym times after the Sunday 9AM class. It may be intermittent or it may stick through the winter months so keep an eye for additional updates when we get that all ironed out!

Monday 1/14

20 MINS Ascending to Heavy Reps with good form:

Even Mins: 3-5 Front Squats (clean from floor is using barbell)
Odd Mins: Add weight or rest

*option to use DB/KB or SB here too


10 Min Airdyne Relay – Teams of 3-4
Shuttle Run to Airdyne
20/12 Cals Airdyne
Shuttle Run to tag out.


Tuesday 1/15

20 Mins for Quality
1 Rope Climb (Spanish, Russian, Legless, Straddle, etc)
1 Set Seated KB/DB Seesaw Strict Press
8-10 Deadlifts


6 Rounds or 15 Mins
10 Wallball
200M Run/Row or Ski
*1 Min Rest between rounds

Part 1: Work on a variation of rope climbs that you have not yet mastered yet even if it means a partial ascent. Seesaw Press is seated on the floor and should not be more then 20 total reps per set (10 per side).  If you are going above that get the next weight up. Ascend in weight on the deadlifts to heavy but doable with good form for the 8-10 reps.

Part 2: Try to keep intervals consistent over the 6 rounds.



Wednesday 1/16

3 5 Minute Rounds for Max Reps at each station:
From 0:00-2:00: run 400 meters then double-unders
From 2:00-3:00: DB Push Press
From 3:00-4:00: Plate Burpees
From 4:00-5:00: KB Swings

*Rest 3 minutes between rounds.


Core Circuit 30/30/30/30 x 4
Russian Twist with KB
Leg Raises


Thursday 1/17

5-4-3-2-1 Strict Press
5-4-3-2-1 Strict Pullup

*Strict Press will be cleaned from floor. BB, DB, KB and SB all ok to use.


40 Double Unders
20 Sit-Ups
15 KB Swings
10 DB Hang Squat Cleans
5 Ring/Bar Dips

Part 2: Full ROM here don’t cut corners to go faster!

Cooldown: Banded shoulder stretches off the rig

5:30PM: MOBILITY/SKILL with Coach Vince!


Friday 1/18

8 rounds with partner (1 works / 1 rests)
400m Row
30 Wall Balls
20 KB Swings
10 DB Snatches (alt sides each rep)
5 Toes-to-Bar or weighted sit-ups
*alternate exercises with partner (P1 400m Row, then P2 30 Wall Balls, etc.)


Hip Mobility *1 Minute @ each:
Posterior Hip Distraction (R / L):
Banded Stretch for Tight Hips (R / L) :
Banded Frog Stretch:
Banded Hip Distraction (R / L):
Banded Pigeon:
Banded Hip Flexor Stretch–KAVWwV7OY



Saturday 1/19

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 1/20

Build to a Heavy Set of 5 Deadlifts


7 Rounds:
21 Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)