Workouts for 4/8 – 4/14

Louise getting ready to pull a PR deadlift. Some really impressive numbers seen this past week. Lifting can be intimidating but also so empowering too! Good stuff!


GYM NEWS: Whole Life Challenge starts this Saturday (4/13)! If you haven’t joined our team, there is still time!

If we get enough interest we will hold a POT LUCK brunch after team (10-11ish) where we can chat about meal prep ideas, recipe swap, etc. If you’re interested check out the FB Post in our Community Page CFCA’rs and comment with what you will bring!

We can also do the 2 minute assessments, measure and before/after photos if you’d like to (so you can also earn those indulgence points up front!)



Monday 4/8


4 Rounds for Time/Completion
400m Run
30 Wall Balls (20/14) (10ft/9ft)
5 Muscle Ups

*Muscle Ups: 1 Pull-up + 1 Dip = 1 Muscle Up (5DHPU or Kipping & 5DIPS)
*Row or Ski for meters
*Modify the weight, height and/or reps of the wall balls

Accessory work for Pull-Up Strengthening:

3 sets of 10-12 Bent Over Rows with KBs or DBs (2 KBs or DBs):

Accessory work for Muscle-Up Strengthening:

5 x 5-8 second False Grip ring support holds:




Tuesday 4/9

Teams of 2 – 1 Works/ 1 Rests
Hang Power Cleans
Front Squats
Shoulder to Overhead

RX: 95/65# Barbell

Mods: Heavy KB Cleans (1/2 Headcutter),
Heavy Goblet Squats
Dumbbell Push Press

*Chipper style – break up the reps as you see fit as a team. Team up with someone who is of similar strength or you can team up even if one uses are barbell and the other dumbbells, etc.


Teams of 4 AD Sprints
30 Secs on / 90 Seconds Rest x 4 (each)

5:30PM:  Kettlebell Class


Wednesday 4/ 10


5 Rounds:
15/10 Cals
10 Plate Burpees
Max Shuttle Runs In Time Remaining
Rest 4 Minutes Between

Keep moving throughout at a steady pace without resting as you will be able to rest and recover fully after each round.





Thursday 4/11


Option 1:
15 mins to work up to a heavy set of 5 Overhead Squats

Option 2:
MIN 1: 10 OH Walking Lunges (with plate)
MIN 2: 5 Heavy Brace Squats with (3 – 5 seconds at the bottom)
MIN 3: Rest


5 Rounds
30 KB Swings 70/53#
20 DB Push Press
10 Toes-to-bars > 20 plate sit-ups
1 Min Rest between Rounds

Option 1: If you have shoulder/hip/ankle mobility issues that make this movement difficult or are new to the movement, dial back the weight and work on form versus load.

Option 2: If mobility allows you to sit at the bottom of your squat with the plate or wall ball overhead, do it. Otherwise hold a plate or wall ball out in front of your body (arms locked out)

Part 2: Keep intensity high, recover as best you can in the minute rest time.

If time allows, do a banded frog pose, holding it for at least 3 minutes (or longer:

5:30PM: Mobility/Skill or Open Gym



Friday 4/12


For Completion:
150 Double Unders or Single Unders x 2 (300)
Hang Power Snatch
Box Jumps
150 Double Unders or Single Unders x 2 (300)
*DB and KBs ok to use too


Accessory Work:

Accumulate 25-50 banded face pulls (

Accumulate 25-50 pallof presses (R/L)

Accumulate 50 Banded Lat Pull downs (


Saturday 4/13


9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members 1/2 of which is donated locally.
Coaches Choice



Sunday 4/14


For Time (with a Partner)
500-400-300-200-100 meter Row (x2)
Partner Kettlebell Rack Hold
*If you and your partner want to run, replace the 500m with a flat loop

Each partner rows the allotted distance – alternating efforts each time (aka “You go, I go”). While 1 partner is rowing, 1 partner is holding KB’s in rack position for duration of row.