Workouts for 11/25 – 12/1

NOVEMBER SCHEDULE:

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

HOLIDAY PARTY 12/6:

12/6 at George’s Coffee Shop at 6:30PM – ?

Food will be served and there will be a CASH bar! Save the date, get a babysitter and get your party pants prepped! Can’t wait to celebrate another year with this AH-MAZING community!

CFCA GAMES

STANDINGS: To Be Announced (as I wasn’t able to get back to the gym on Sunday and some folks finished up that day). Keep your eyes peeled for a CFCA’rs FB Announcement coming tomorrow with the results of Week 3 and Current standings!

 

 

Monday 11/18

CFCA GAMES WEEK 4! (FINAL WEEK)

30MIN for MAX Cals as a Team

**Clock on the rower MUST be set to 30:00 before starting**

P1 – Sandbag Hold
P2 – Max Meters Row
P3 – Rest
P4 – Pace

Pacer = Heavy Farmer Carry (Big Loop inside gym (around tires in front of pull-up rig)

Rx – 70/44# x 2 Farmer Carry and 50# Sandbag Hold
Scaled – 53/35 x 2 Farmer Carry and 35# Sandbag Hold

**Rower MUST be set to 30:00 before starting**
(this prevents the cals being able to roll over once the clock stops)
*1 person must hold the Sandbag at all time
*10 calorie penalty for dropping Sandbag
*Rower CANNOT start rowing until the Pacer has picked up the KB’s for the carry

Score = Max Cals once time is up

 

 

Tuesday 11/19

 

10MIN Capacity Test

Choose ONE from the following:

  • Renegade Man Makers
  • Ground to Overhead
    * Sandbag (Clean + Press or Snatch)
    or
    * Devils Press
  • KB/DB Clean & Press

Score = total reps completed at the end of the 10MINS

Then

12 mins for Max Cals
Teams of 3-4
10/6 Cal Ski followed immediately by 3 shuttle sprints then tag out.

 

 

Wednesday 11/20

6MIN Ascending/Alternating Reps
Ring Push-Ups
Strict Pull-Ups
(1, 1, 2, 2, 3, 3 etc)

2MIN Rest

6MIN Ascending/Alternating Reps
Hang Cleans
Over the Bar Burpees
(1, 1, 2, 2, 3, 3 etc)

2MIN Rest

6MIN Ascending/Alternating Reps
Wall Balls
OH Walking Lunges (With Plate)
(1, 1, 2, 2, 3, 3 etc)

Then

Core Circuit – Coaches Choice

 

 

Thursday 11/28 – CLOSED

 **HAPPY THANKSGIVING**

See the source image

 

 

Friday 11/29 – 9AM ONLY

 

Coaches Choice

 

Saturday 11/30

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

Coaches Choice

 

 

Sunday 12/1

 

5 Rounds for Quality
10 Suitcase Deadlifts
10 Single Side Deadlifts (5r/5l)
*Rest Intuitively

Then

For Completion
1600 Run/Row
600m Farmer Carry
75 KB Swings

Complete in any order

600m in outside measurement = Flat Loop