Workouts for 11/11 – 11/17

Congrats to our CFCA Spartan Race Finishers!

 

 

 

 

GYM NEWS:
NOVEMBER SCHEDULE:

NOV 28th – GYM CLOSED
NOV 29th – 9AM Class Only

 

3rd Annual CFCA Games

Week 1 is DONE! Nice work to all who have participated. As of now the following are the Games Stats:

RX Division:

G.O.M – 1st
47 Proof – 2nd

Scaled Division:

Dumb, Blind & Beautiful (DBB) – 1st
Just In Time (JIT) – 2nd
T, M, N & L (Ya’ll need a better team name) – 3rd
Kick A$$ – 4th
Nap Time – 5th
Peer Pressure – 6th

Remember the Games Workout will run ALL day Monday (including Ladies Night (6:30PM) so teams can come in any class time. Otherwise, Wednesday at 5:30PM and Saturday at 10:00AM are available times to make up the workouts but you MUST sign up in advance!

 

 

Monday 11/11

 

CFCA Games Workout #2

Teams of 4:

50 – 50 – 50ish

50 Cal Ski
50 KB Swings
50 Cals Row

Waterfall style: P1 does 50 cal ski, once they are done P2 does 50 Cal Ski, once P2 finishes, P3 goes and so on until everyone has finished all 50 of each.

RX: KB Swings (70/53)
Scaled: KB Swings (53/35)
Score = Fastest Time

 

 

 

Tuesday 11/12

 

For Completion

200M Run/Row/Ski
10 Wall Balls
5 Power Cleans
10 Wall Balls
200m Run/Row/SKi
10 Box Jump Overs
5 Power Cleans
10 Box Jump Overs
200m Run/Row/Ski
10 T2b > Plate Sit-Ups
5 Power cleans > Hang Power Cleans
10 T2b > Plate Sit-Ups
200m Run/Row/Ski
10 Push-Ups
5 power cleans
10 Push-Ups

RX: 115/75## Power Cleans, 14/20# Wall Balls, T2B, 20in Box Jump Overs

Then

Core Circuit – Coaches Choice

 

 

Wednesday 11/13

 

4 Rounds
MIN 1: Max Pull-Ups
MIN 2: Weighted Reverse Lunges
MIN 3: Max Ring / Bar Dips
MIN 4: Rest

Then

12/200 Wall Balls

*AMRAP12*
200n Run
Max Wall Balls
RX 20/14 10ft/9ft target.

*Once you rest you must go back out to do a 200m run.

 

 

 

Thursday 11/14

With a Partner
1600m Run/Row/Ski (4 x 400m run or other viable # to split the work up)
100 Shoulder to OH
100 Plate Sit-Ups
100 Box Jumps
100 Squat Cleans

*BB, DB, KB, SB all good options here

Stretch/roll out

 

 

 

Friday 11/15

 

15 Min Ascending Ladder 1-2-3-4-5+
Muscle-ups > Strict Pull-ups > Ring Rows
Single Side KB Thrusters (Both Sides)
1 Length Heavy Sandbag Drag
RX: Muscle-ups & KB Thrusters @70/44#

Then

15 Min Ladder 1-2-3-4-5 etc.
Burpee Pull-ups
Box Jumps
Double Unders x 10 (10, 20, 30, 40…….) > Single Unders x 20 (20, 40, 60, 80….)

 

 

Saturday 11/16

 

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

 

 

Sunday 11/17

 

3 Rounds
1 Min Ski for Max Cals
1 Min Wall Sit
1 Min Rest
1 Min Sandbag Shoulder to Squat (alt between sides)
1 Min Plank Hold
1 Min Rest
1 Min Row for Max Cals
1 Min Rack Hold
1 Min Rest
1 Min Max AD for Cals
1 Min OH Hold
1 Min Rest