Workouts for 7/1 – 7/7

Some folks missing in this picture, but a big turnout for CFCA Runners this year! Awesome to see everyone cheering each other on!



REMINDER: Limited Schedule this week:

7/3 – No Afternoon Classes




Monday 7/1


15 Mins to work up to a heavy 3 rep Bench Press


3 Rounds
1 round DT (12 Deadlifts, 9 Hang Cleans, 6 Shoulder to Overhead)
right into
3 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

*20 Min Cap

RX: 155/105

Part 1 & 2: Option to use KB/DBs instead of the Barbell



Tuesday 7/2


Flat Loop (600m)
50 Kettlebell Swings
400m Run
50 Double Unders
200m Run
50 Sit-ups
100m Walking Lunges
50 Sit-ups
200m Run
50 Double Unders
400m Run
50 Kettlebell Swings
Flat Loop (600m)

Steady state pacing here. Move quickly but don’t burn out right out of the gate.

*25 min cap


Core Circuit – coaches choice




Wednesday 7/3 (NO Afternoon Classes)


10 Front Squats (BB/KB/DB all ok)
5 Burpee Pull-Ups
200m run


Teams of 3 – 4 Rounds (1 Works/ 2 Rest)
10 Cal Ski directly into 3 Shuttle Runs

Part 1: Pick a weight that is challenging but that you can do 10 front squats unbroken or at least the majority of them unbroken.



Thursday 7/4 – HAPPY 4th (Gym CLOSED)

GYM CLOSED TODAY! Have a safe and Happy 4th!




Friday 7/5


1 Power Clean
1 Hang Power Clean
1 Jerk

*you will have time to warm up to a working weight before the clock starts


400m run
15 Clean & Jerks
3 Rope Climbs
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb

BB/DB/KB and SB all ok to use



Saturday 7/6

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

Coaches Choice



Sunday 7/7

AMRAP20 w/partner
100 Air Squats
80 Cals
60 KB Swings
40 Box Jumps
20 Burpees

Break up the work how you’d like as a team. This is a chipper style, yet also an AMRAP so when you finished the burpees, you go back to the squats. 1 Person works at a time.