Workouts for 10/28 -11/3

Dr. Mike during the interval workout on Monday!



The 3rd Annual CFCA Games are upon us and will officially starts November 4th! We’re sticking with the TEAM STYLE as camaraderie and accountability are two of the things that define this community! And there is nothing better than suffering together!

The devil is in the details………..

The competition will consist of 3 WODs. Workouts will be announced the Sunday before with the Workouts for the week. We will run the team WODs all day Monday, Wednesday at 5:30pm and Saturday after Team (10:00am) so be sure to coordinate with your team! *sign-up required for Wednesday and Saturday (by that Thursday before) if you can’t make any other time that week*

2 guys and 2 gals per team! $120 per team ($30 each) and that gets you registered and a GAMES shirt! (more swag – yay!)

2 Divisions:

Double Unders (at least 2 teammates)
95/65 Thrusters
Standard Push-Ups
KB Rack Hold (53/35#) *If you can clean it, you can hold it*
Strict Pull-Ups

Jump Rope (at least 2 teammates)
55/35 Thrusters
Hand Release Push-Ups
KB Rack Hold (35/26#) *If you can clean it, you can hold it*
Ring Rows

Prizes will be awarded to the top 3 teams in each division

Sign up sheet is at the gym on the desk! If you want to play and you don’t have a team, we’ll set up you up with one!

Coaches can play but only 1 coach per team!

Deadline to Register is November 3rd at 10 am (paid by then too)
The week of Thanksgiving there will be no Games WOD….we’ll be posting a “bonus” workout (details will follow with the post that week)

So get out and start that team folks for a chance to “fitness so hard” together!




Monday 10/28


Hill Loop
100 Double Unders
50 Sit-ups
20 Wall Balls

Rest 3 Minutes THEN…..

Repeat in Reverse Order:
20 Wall Balls
50 Sit-ups
100 Double Unders
Hill Loop


Challenge: Max Consecutive Wall Balls





Tuesday 10/29


With a partner (10 Rounds total (5 rounds each))

5 Renegade Manmakers
200m Run
20 Box Jumps
5 Plate Burpees
10 Front rack Lunges (5r/5l) (SB, KB/DB, etc.)

*Alternate exercises with partner. 1 works / 1 rests. P1 will do 5 RMM while P2 rests. Once P1 is done the RMM, P2 will do a 200m run, etc.


Banded floor stretches as a group



Wednesday 10/30


Option 1:
2 Push-press – 90%

Option 2:
6 DB/KB Push Press


3 Rounds
30 Double Unders
9 Ring Dips / Ring Push-ups

*Rest 1 minute*

3 Rounds
30 Double Unders
6 Pull-Ups



Thursday 10/31 – HALLOWEEN!

(Be Festive….we D-A-R-E you!)


*20 Burpee Buy-In
150 DB/KB Snatches for completion
(each time you put the DB/KB down to rest:
200m run, 5 Heavy KB Deadlifts, 10 Box Jumps, 15 Air Squats)
*20 Burpee Cash-Out

MODS: KB Swings, Bands for Pull-Ups, Ring Rows

*If you are wearing a costume, it pays for your burpees





Friday 11/1

With a Partner
100 Cals AD
50 Burpee Box Jump Over
100 Cals Ski
50 Burpee Plate Burpees
100 Cals Row
50 Plate Sit-Ups

1 Works / 1 Rests. Split the work up how you want to. Long and paced so keep a steady state from start to finish.


Core Circuit – Coaches Choice


Saturday 11/2


9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.
Coaches Choice



Sunday 11/3

AMRAP 20 Mins
5 Muscle-ups or 5 DHPU + 5 Dips
10 Spiderman Push-Ups > Standard Push-Ups
15 Front Squats 95/65#
*optional 200m Run/Row/Ski