Weekly Programming: 0122 – 0128

Monday, Jan 22, 2018

L200

A.
Back Squat: 3 x 8

B.
For Time:
– 400m Run
– 40 Box Jumps (24/20)
– 40 Toes-to-Bar
– 40 Push-Ups
– 400m Run
Time cap: 15 mins

L100

A.
Back Squat: 3 x 8

B.
For Time:
– 400m Run
– 40 KB Walking Lunges
– 40 V-Ups
– 40 Push-Ups
– 400m Run

 


Tuesday, Jan 23, 2018

L200

A.
Handstand Push-Up Drills

B.
AMRAP 15:
– 30/20 Cal Row
– 15 Chest-to-Bar Pull-Ups
– 15 Handstand Push-Ups

L100

A.
5 x 3 Push Jerks

B.
3 Rounds for Time:
– 30/20 Calories of Rowing
– 30 Kettlebell Swings

 


Wednesday, Jan 24, 2018

L200

A.
EMOM x 8:
– Odd min: 2 Power Cleans
– Even min: 2 Push Jerks

Use the same weight for both movements. Start around 60% of the Jerk max and work up to 75%. Focus is on speed and quality, not weight.

B.
AMRAP 10:00:
– 10 Ground to Overhead (115/75)
– 10 Lateral Burpees over the bar

L100

A.
4 x 10 Weighted Step Ups L/R

B.
AMRAP 10:00:
– 10 Alt. DB Snatch
– 10 Burpees

 


Thursday, Jan 25, 2018

L200

A.
4 rounds for time:
– 60 Double Unders
– 30 Wallballs 20/14#

B.
4 x 8 1-Arm Dumbbell Row

L100

A.
PARTNER WORKOUT

AMRAP 10:00:
0:30 – Wall Balls – P1
0:30 – Wall Balls – P2

*P1 works, P2 rests; Partners alt. rounds

B.
3 x 8 1-Arm Dumbbell Row

 


Friday, Jan 26, 2018

L200

A.
Bench Press: 3RM
…then, perform:

Bench Press: 2 x Max Reps @ 80% of 3RM

B.
4 Rounds for Time:
– 200m Run
– 20 Alt. 1-Arm DB Snatches (50/35)
Time Cap: 10mins

L100

A.
3 x 10 Seated DB Press L/R

B.
5 Rounds for Time:
– 20/15 Cals Rowing
– 20 Box Jumps

 


Saturday, Jan 27, 2018

L200

A.
Hero WOD “Danny”

Complete as many rounds in 20 minutes as you can of:
– 24 inch Box Jump, 30 reps
– 20 Push Press 115/75
– 30 Pull-ups

Find out more about SWAT Sergeant Daniel Sakai here.

 


Sunday, Jan 28, 2018

L100 and L200

A.
PARTNER WORKOUT

4 Rounds EACH for Time:
– 10 Hang Power Cleans (135/95)
– 20 Front Squats (135/95)
– 20 DB/KB Cossack Squats (50/35)
– 10 Lunge Double-Butt-Kick Jumps

*P1 works; P2 rests; Partners alt. rounds

 


Weekly Programming: 0115 – 0121

Monday, Jan 15, 2018

MLK Day Schedule – 6am (All levels), 5:30pm (All levels), 6:30pm (All levels), 7:30pm (Field Sport Athlete only – no L200 class)

L100 and L200

A.
Rowing skill work

B.
PARTNER WORKOUT (Teams of 3)

AMRAP 25:
– Station 1: Row 500m
– Station 2: AMRAP of 20 Alt. DB Snatches 50/35, 20 Box Jump Overs 24/20″
– Station 3: Rest

Partner 1 rows. Partner 2 performs the AMRAP. Partner 3 rests. When Partner 1 is done rowing, they move to station 2 and pick up where Partner 2 left off on the AMRAP. Partner 2 rests and Partner 3 moves to the erg. Rinse repeat. Score is total rounds+reps on AMRAP.

 


Tuesday, Jan 16, 2018

L200

A.
Back Squat: Max for day in 15 mins

B.
2 (4:00) Rounds for MAX Reps:
– 500m Row
– 15 Thrusters (95/65)
– Max Reps of Bar-Facing Bar-Over Burpees
Rest – 3:00

L100

A.
3 x 10 Back Squats

B.
2 (3:00) Rounds for Reps:
– 40 Double Unders
– 20 Dumbbell Thrusters
– Max Burpees
3:00 Rest

 


Wednesday, Jan 17, 2018

L200

A.
Every 2 mins for 10 mins (5 sets):
– Strict Press x 1

Start at ~60% of 1RM, go up by ~10% each time.

B.
Every 3 mins for 6 mins (2 sets):
– Push Press x Max Reps @ 80-85% of your heaviest weight on today’s Strict Press

C.
3 Rounds for Time:
– 20 Alt. Reverse Front Rack KB Lunges (55/35)
– 21 Kettlebell Swings (55/35)
– 12 Pull-Ups
Time cap: 8 mins

L100

A.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111

B.
Three rounds for time of:
– 400 Meter Run
– 30 Alt. 1-Arm DB Snatches

 


Thursday, Jan 18, 2018

L200

A.
Every 2 mins for 12 mins (6 sets):
– 1 High Hang Snatch + 1 Low Hang Snatch

B.
4 Rounds for Reps:
– 0:30 Cal Row
– 0:30 Rest
– 0:30 Box Jumps (24/20)
– 0:30 Rest
– 0:30 Toes-to-Bar
– 0:30 Rest

L100

A.
3 x 6 Overhead Squats

B.
4 Rounds for MAX Reps:
– 0:30 Burpees
– 0:30 Rest
– 0:30 Lunge Jumps
– 0:30 Rest
– 0:30 V-Ups

 


Friday, Jan 19, 2018

L200

A.
Overhead Squat 4 x 4

B.
AMRAP 15:00:
– 50 Double Unders
– 25 Push-Ups
– 25 Wall Ball Shots (20/14)

L100

A.
4 x 6 Deadlifts

B.
AMRAP 10:00:
– 500M Row
– 20 Push-Ups
– 20 Alt. 1-Arm DB Snatches

 


Saturday, Jan 20, 2018

L100 and L200

A.
PARTNER WORKOUT

AMRAP 30:00:
– 50 Air Squats
– 40 KB Swings
– 30 Shoulder to Overhead (95/65)
– 20 Burpees
– 10 Strict Pull-Ups

*P1 works; P2 rests; Partners alt. movements

 


Sunday, Jan 21, 2018

L100 and L200

A.
TEAM WORKOUT (3)

4 Rounds Each:
– 10 Deadlifts (315/225)
– 20 DB Box Overs (35/25/24/20)
– 30 Pull-Ups

 


Weekly Programming: 0108 – 0114

Monday, Jan 08, 2018

L200

A.
Handstand Push-Up Skill Work

B.
5 Rounds for Time:
– 10 Chest-to-Bar Pull-Ups
– 20 Kettlebell Swings (70/55)
– 30 Russian Twists (45/25)
– 40 Double-Unders

L100

A.
Double Under Skill Work

B.
5 Rounds for Time:
– 6 Strict Chest-to-Bar Pull-Ups
– 12/8 Cal Row
– 18 Kettlebell Swings
– 24 Russian Twists (45/25)

 


Tuesday, Jan 09, 2018

L200

A.
Split Jerk: 1RM

B.
For Max Reps:
– 3:00 – Cal Row
– 1:00 – Rest
– 3:00 – DB Box Step-Overs (50/35/20)
– 1:00 – Rest
– 3:00 – DB Thrusters (50/35)

L100

A.
5 x 3 Hang Power Clean

B.
For Max Reps:
– 3:00 – Hang Power Cleans
– 1:00 – Rest
– 3:00 – Front Squats
– 1:00 – Rest
– 3:00 – Jumping Lunges

 


Wednesday, Jan 10, 2018

L200

A.
Front Squat 4 x 4

B.
For Time:
– Row 500m
– 15 Ground-to-Overhead (135/95)
– 30 Push-Ups
– Row 500m
– 10 Ground-to-Overhead
– 20 Push-Ups
– Row 500m
– 5 Ground-to-Overhead
– 10 Push-Ups

Time Cap 15 mins.

L100

A.
4 x 8 Push Presses

B.
For Time:
– 20 Box Jumps 24/20″
– 30 Alt 1-Arm DB Snatches
– 30 Push-Ups
– 20 Box Jumps 24/20″
– 20 Alt 1-Arm DB Snatches
– 20 Push-Ups
– 20 Box Jumps 24/20″
– 10 Alt 1-Arm DB Snatches
– 10 Push-Ups

 


Thursday, Jan 11, 2018

L200

A.
4 Rounds:
– 16 Alt. Front Rack Reverse Lunges
– 1:30 – Rest
– 6 Weighted Pull-Ups
– 1:30 – Rest

B.
For Time:
– 40 Wall Balls (20/14)
– 20 Pull-Ups
– 30 Wall Balls
– 15 Pull-Ups
– 20 Wall Balls
– 10 Pull-Ups
– 10 Wall Balls
– 5 Pull-Ups

L100

A.
4 x 6 Weighted Pull-Ups

B.
For Time:
– 40 Wall Balls
– 20 KB Swings
– 30 Wall Balls
– 15 KB Swings
– 20 Wall Balls
– 10 KB Swings
– 10 Wall Balls
– 5 KB Swings

 


Friday, Jan 12, 2018

L200

A.
Bench Press: 3 X 5

B.
EMOTM 10:00
– Odd: 30 KB Swings
– Even: AMRAP Double-Unders

L100

A.
DB Floor Press: 5 X 5

B.
EMOTM 10:00
– ODD: 20 DB Push Presses
– EVEN: AMRAP Double-Unders

 


Saturday, Jan 13, 2018

L100 and L200

A.
PARTNER WORKOUT

3 Rounds Each:
– 10 Box Jump-Overs (24/20)
– 15 Thrusters (95/65)
– 20 Toes to Bar

*P1 works through the round; P2 must hold two dumbbells lockedout overhead; Partners alt. rounds
**If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.

 


Sunday, Jan 14, 2018

L100 and L200

A.
PARTNER WORKOUT

AMRAP 20:00
S1: Cal Row
S2: 10 DB Burpee Box-Overs (35/25/24/20), 2 Rope Climbs

*P1 begins at S1 and continues to row as P2 completes S2; Partners switch and repeat
**Score: Total Cals

 


Weekly Programming: 0101 – 0107

Monday, Jan 01, 2018

L200 & L100

NO CLASSES – New Year’s Day

 


Tuesday, Jan 02, 2018

L200

A.
6 x 2:30 Rounds:
– Power Clean: 1.1.1
*Rest 0:10 btwn singles

B.
For Time:
– 1000m Row
– 50 Alt. DB Snatches 50/35

L100

A.
4 x 8 Deadlifts

B.
For Time:
– 1000m Row
– 50 Kettlebell Swings 53/36

 


Wednesday, Jan 03, 2018

L200

A.
4 x 10 1-Arm DB Strict Press (L/R)
Rest 2:00 b/t sets

B.
AMRAP 10:00
– 10 Push Presses (95/65)
– 10 Alt Overhead Reverse Lunges (95/65)
– 10 Burpees Over-the-Bar

L100

A.
4 x 10 1-Arm DB Strict Press (L/R)
Rest 2:00 b/t sets

B.
AMRAP 10:00
– 10 DB Push Presses
– 10 Alt. DB Reverse Lunges
– 10 Burpees

 


Thursday, Jan 04, 2018

L200

A.
6 x 5:00 Rounds:
– 500m Row
– 8 Strict Pull-Ups
– 12 Toes to Bar
– 16 Push-Ups

*Slowest round counts

L100

A.
6 x 5:00 Rounds:
– 500m Row
– 6 Strict Pull-Ups
– 8 Knees to Elbows
– 10 Push-Ups

*Slowest round counts

 


Friday, Jan 05, 2018

L200

A.
5 x 4:00 Rounds:
– 4 Power Cleans immediately followed by 12 Front Rack Alt. Reverse Lunges

*Add weight every round, building to the heaviest complex in 5 rounds

B.
“Elizabeth”
For Time:
21 – 15 – 9
– Power Clean (135/95)
– Ring Dips

L100

A.
5 x 3 Hang Power Snatch – Technique Work

B.
For Time:
21-15-9:
– Row Calories
– Wallballs

 


Saturday, Jan 06, 2018

L100 and L200

A.
TEAM WORKOUT (3)

2 rounds for time, follow-the-leader style:
– 750m Row
– 30 Thrusters (95/65)
– 20 Burpees
– 30 Box Jumps (24/20″)
– 20 Burpees

Athlete may not move on to the next station until their partner ahead of them is done with their station.

 


Sunday, Jan 07, 2018

L100 and L200

A.
PARTNER WORKOUT

5 Rounds Each:
– 9 Deadlifts (315/225)
– 3 Rope Climbs
– 200m Run

*P1 works; P2 rests; Partners alt. rounds

 


Weekly Programming: 1225 – 1231

Monday, Dec 25, 2017

Christmas Day – NO CLASSES

 


Tuesday, Dec 26, 2017

L200

A.
Clean & Jerk: 3, 2, 1, 3, 2, 1, 3, 2, 1

B.
AMRAP 6:00:
– 10 Burpees
– 15 Shoulder to Overhead (115/75)
– 20 Pull-Ups

L100

A.
3 x 8 DB Romanian Deadlifts (down just past the knee)

B.
AMRAP 6:00:
– 10 Burpees
– 10 Dumbbell Push Presses
– 10 Dumbbell Box Step-Ups

 


Wednesday, Dec 27, 2017

L200

A.
Back Squat: 5 X 5

B.
3 Rounds for Time:
– 40 Double-Unders
– 30 OH Plate Walking Lunges (45/25)
– 20 Russian Twists (45/25)

L100

A.
4 x 6 Back Squats

B.
3 Rounds:
– 20 Alt. 1-Arm Dumbbell Snatches
– 20 DB Walking Lunges
– 20 V-Ups

 


Thursday, Dec 28, 2017

L200

A.
Bench Press: 5 X 5

B.
EMOM x 10:
– Odd min: 15 burpees followed by as many Strict Dips as possible in the remainder of the minute
– Even min: Rest

L100

A.
4 x 10 DB Floor Presses

B.
EMOM x 10:
– Odd min: 15 burpees followed by as many Push-Ups as possible in the remainder of the minute
– Even min: Rest

 


Friday, Dec 29, 2017

L200

A.
4 Rounds:
– 1 Snatch + 2 Overhead Squats

B.
3 Rounds for Max Reps:
1:00 – Pull-Ups
1:00 – Alt. 1-Arm DB Snatches (50/35)
1:00 – Cal Row
1:00 – Rest

L100

A.
4 x 5 Overhead Squats

B.
3 Rounds for Max Reps:
1:00 – Pull-Ups
1:00 – Kettlebell Swings
1:00 – Double Unders
1:00 – Rest

 


Saturday, Dec 30, 2017

L100 and L200

A.
PARTNER WORKOUT

AMRAP 20:00:
– 10 Hang Squat Cleans (135/95)
– 10 Shoulder-to-Overhead (135/95)
– 10 Box Jumps (30″/24″)

*P1 works; P2 rests; Partners alt. rounds

 


Sunday, Dec 31, 2017

L100 and L200

A. “Year Gone Bad”

3 Rounds For Total Reps:

  • 1 minute Wall Balls (20/14 lb)
  • 1 minute Kettlebell Swings (53/36lbs)
  • 1 minute Burpees
  • 1 minute Push Press (75/55 lb)
  • 1 minute Row (calories)
  • 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

 


Weekly Programming: 12/18 – 12/24

Monday, Dec 18, 2017

L200

A.
Deadlift: 3RM

B.
“Jackie”
For time:
– 1000 Meter Row
– 50 Thrusters (45/35)
– 30 Pull-Ups

L100

A.
4 x 8 Push Press

B.
For time:
– 800m Run
– 40 Thrusters (45/35)
– 20 Burpees-over-the-Bar

 


Tuesday, Dec 19, 2017

L200

A.
Bench Press: 5 X 3

B.
3 Rounds:
– 75 Double Unders
– 30 Wallballs (20/14)
– 20 Ring Dips

L100

A.
4 x 6 Deadlifts

B.
3 Rounds for Time:
– 500m Row
– 30 Alt. 1-Arm DB Snatches
– 20 Lunge Jumps

 


Wednesday, Dec 20, 2017

L200

A.
Snatch: 1RM

B.
“Grace”
For time:
– 30 Ground to Overhead (135/95)

L100

A.
3 x 10 Strict Chin-Ups

B.
For Time:
15-10-5
– DB Clean & Jerk
– Strict Hanging Leg Raises

 


Thursday, Dec 21, 2017

L200

A.
Back Squat: 1RM

B.
TEAM WORKOUT (3)
AMRAP 12:00:
Row for Max Meters

*Set the erg for 500m intervals; 0:20 rest btwn intervals: switch partners every 500m.

L100

A.
5 x 3 Back Squats

B.
TEAM WORKOUT (3)
AMRAP 12:00:
Row for Max Meters

*Set the erg for 500m intervals; 0:20 rest btwn intervals: switch partners every 500m.

 


Friday, Dec 22, 2017

L200

A.
Strict Press: 1RM

B.
“Lucky Sevens”
AMRAP 7:00:
– 7 Box Jumps (24/20)
– 7 Burpees
– 7 Kettlebell Swings (55/35)

L100

A.
4 x 5 Wall Walks + 0:05 Iso Hold

B.
AMRAP 7:00:
– 7 Burpees
– 7 Dumbbell Thrusters
– 7 Box Jumps

 


Saturday, Dec 23, 2017

L100 and L200

A.
For time:
1K Row

immediately followed by…

5 Rounds:
– 9 Front Squats (155/105)
– 12 Chest to Bar Pull-Ups

immediately followed by…

1K Row

 


Sunday, Dec 24, 2017

L100 and L200

A. “12 Days of CFSA Xmas”
1 Thruster 135/95
2 Burpees over the Bar
3 Push Ups
4 Pull-Ups
5 Wallballs
6 Toes 2 Bar
7 Box Jumps Overs 24/20″
8 Kettlebell Swings 70/53
9 Hang Power Cleans 135/95
10 Shoulder to Overhead 135/95
11 Calorie Row
12 OH Plate Lunges 45/25

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

This is a 90-minute class!


Weekly Programming: 12/11 – 12/17

Monday, Dec 11, 2017

L200

A.
4 Rounds:
– 5 Strict Presses
– Rest: 1:30
– 5 Weighted Pull-Ups
– Rest: 1:30

B.
3 Rounds for Time:
– 500m Row
– 20 Shoulder to Overhead (115/75)

L100

A.
4 x 8 Barbell Strict Press

B.
3 Rounds for Time:
– 200m Run
– 15 DB Push Presses

 


Tuesday, Dec 12, 2017

L200

A.
Back Squat: 5 X 2

B.
“The Chief”
5 Rounds:
AMRAP: 3:00
– 3 Power Cleans (135/95)
– 6 Push-Ups
– 9 Air Squats
Rest: 1:00

*Pick up each set where you left off

L100

A.
3 x 10 Back Squats

B.
5 Rounds
AMRAP 3:00:
– 3 Burpees
– 6 Air Squats
– 9 Kettlebell Swings
– Rest: 1:00

*Pick up each set where you left off

 


Wednesday, Dec 13, 2017

L200

A.
Four sets for max reps of:
– 1:00 Cal Row
– Rest: 0:30
– 1:00 Handstand Push-Ups
– Rest: 0:30
– 1:00 Cal Row
– Rest: 0:30
– 1:00 Pull-Ups
– Rest: 3:00

L100

A.
5 x 6 DB Row L/R

B.
4 x 4:00 Rounds:
– Run 400m
– Max Push-Ups

 


Thursday, Dec 14, 2017

L200

A.
Clean: 6 X 1.1.1
Rest: 0:10 btwn singles

B.
PARTNER WORKOUT

AMRAP 12:00:
– 6 Hang Cleans (135/95)
– 12 Box Jumps (24/20)

L100

A.
4 x 7 Strict Pull-Ups

B.
PARTNER WORKOUT

AMRAP 10:00:
– 12 Alt. 1-Arm Dumbbell Snatches
– 12 Dumbbell Thrusters

 


Friday, Dec 15, 2017

L200

A.
4 Rounds:
– 6 Bulgarian Split Squat – L/R
– Rest: 1:00
– Max Tempo Push-Ups @ 1111
– Rest: 1:00

B.
4 Rounds for Reps:
– 0:45 DB Burpees (35/25) (hands remain at sides during jump)
– Rest: 0:15
– 0:45 Toes-to-Bar
– Rest: 0:15

L100

A.
4 x 5 Front Squats

B.
4 Rounds:
– 0:45 of DB Burpees (hands remain at sides during jump)
– Rest: 0:15
– 0:45 V-Ups
– Rest: 0:15

 


Saturday, Dec 16, 2017

L100 and L200

A.
PARTNER WOD

AMRAP 25:
– 20 Thrusters (45/35 lb)
– 20 KB Swings (24/16 kg)
– 20 Wall Ball (20/14 lb)
– 20 Box Jumps (24″/20″)

Partner A works on the AMRAP above while Partner B rows 500m. As soon as the 500m row is complete, partners switch. Partner A now rows 500m and Partner B picks up on the AMRAP where Partner A left off.

 


Sunday, Dec 17, 2017

L100 and L200

A.
PARTNER WORKOUT

15-12-9-6-3
Bench Press (225/155)
Strict Chin-Ups
1 Lap Reverse Sled Drag

*Partners alt. rounds

 


Become a Field Sport Athlete

CFSA fam,

Most of you are already familiar with our Sports-Specific Application of CrossFit program, formerly known (and still informally referred to) as “CrossFit Football”. Coach Bobby has created a fantastic platform at CFSA allowing our members to tailor their athletic development towards strength, power, speed and stability  — the key ingredients to success in field sports. Just walk into the gym on any Monday, Wednesday or Friday night and you’ll see the SSA crew crushing it.

We are now excited to announce some changes to the program driving more value to our members and setting them up for further success! The new program name is “Field Sport Athlete” and will be available as either a membership add-on (for current CFSA members) or as its own separate membership offering (for both members and/or non-members). The content and the coaching you love will stay the same. The structure will follow a 12-week series progression. Coach Bobby will be putting some new tools in your hands to help you track your athletic development and get the most out of your training.

Along with the above changes and in order to grow the program into the best it can be in 2018 and beyond, we are introducing a new pricing structure as well. The Field Sport Athlete program will be available in two options:

  1. As an add-on to a CrossFit membership of any level (Bronze, Silver, Onyx, Gold). The price for this add-on is $75/month.
  2. As its own separate FSA-only membership. The price for the membership is $295/month.

With that said, we want to make sure to show a little appreciation to all the members who have been with us and with Bobby for a while now. Therefore, if you are a CFSA member and you sign up for the FSA program by Dec 31st, the monthly add-on will be available to you at just $60/month.

If you are interested in finding out more about the new FSA program, Coach Bobby will be holding an Info Session right here at CFSA on Tuesday, Dec 19th 7-7:30 pm.

If you’re ready to register right now, click here! Spaces are limited.

Weekly Programming: 12/04 – 12/10

Monday, Dec 04, 2017

L200

A.
DB or KB Floor Press: 5 X 12

B.
3 Rounds of 3:00 for Cals:
– 400m Run
– Row Max Cals

Rest: 3:00 b/t rounds

L100

A.
4 x 8 Strict Press

B.
3 Rounds of 3:00 for Reps:
– 400m Run
– AMRAP Wall Balls (20/14)

Rest: 3:00

 


Tuesday, Dec 05, 2017

L200

A.
For time:
– 50 Thrusters (45/35)
– 40 Kettlebell Swings (55/35)
– 30 Burpees
– 20 Pull-Ups
– 10 Man-Makers (55/35)
– 20 Pull-Ups
– 30 Burpees
– 40 Kettlebell Swings
– 50 Thrusters

L100

A.
For time:
– 10 Strict Pull-Ups
– 20 Burpees
– 30 Kettlebell Swings
– 40 V-Ups
– 50 Dumbbell Thrusters
– 40 V-Ups
– 30 Kettlebell Swings
– 20 Burpees
– 10 Strict Pull-Ups

 


Wednesday, Dec 06, 2017

L200

A.
Bent-Over Barbell Row 5 x 5

B.
PARTNER WORKOUT

2 rounds for Reps:
– 3:00 Shoulder to Overhead (95/65)
– Rest: 2:00
– 3:00 Front Squats (95/65)
– Rest: 2:00
– 3:00 Burpee over Bar
– Rest: 2:00

*P1 works; P2 rests; partition reps as desired

L100

A.
PARTNER WORKOUT

2 Rounds for Reps:
– 3:00 Cal Row
– Rest: 2:00
– 3:00 1-Arm DB Snatches
– Rest: 2:00
– 3:00 Lunge Jumps
– Rest: 2:00

*P1 works; P2 rests; partition reps as desired

 


Thursday, Dec 07, 2017

L200

A.
4 Rounds for Time:
– 7 Deadlifts (225/155)
– 14 Chest-to-Bar Pull-Ups
– 400m Run

L100

A.
4 Rounds:
– 21 Kettlebell Swings
– 7 Strict Pull-Ups
– 400m Run

 


Friday, Dec 08, 2017

L200

A.
Back Squat: 10RM

B.
AMRAP 7:00
– 20 Russian KB Swings (70/55)
– 10 KB Goblet Squats
– 10 Lunge Double-Butt Kick Jumps

L100

A.
Back Squat: 4 X 10

B.
AMRAP 7:00
– 10 Alt. 1-Arm DB Snatches
– 10 DB Goblet Squats
– 10 Lunge Double-Butt Kick Jumps

 


Saturday, Dec 09, 2017

L100 and L200

A.
PARTNER WORKOUT

For Time:
– 4 Rope Climbs
– 400m Run
– 40 Push-Ups
– 200m Run
– 40 Pull-Ups
– 200m Run
– 80 Russian Twists (45/25)
– 400m Run
– 4 Rope Climbs

*P1 works; P2 Rests; Partition reps as desired; Partners run together

 


Sunday, Dec 10, 2017

L100 and L200

A.
10 Rounds:
– 1 Power Clean
– 2 Hang Power Clean
– 3 Front Squat
Rest: 1:00

*Add weight each round, building to the heaviest load for the complex

 


A sneak peak into the upcoming CFSA Open Prep Series

 

Thanksgiving has come and gone.  If you are ready to take the holiday gains and turn them into Open gainz, look no further than the Open Prep Program of our Performance Series. Coach Dipo has been in the CFSA lab cooking up something good for the participants.

The Open Prep Series is going to be different than any other class you have had at CFSA.  We are not only going to go over past Open workouts, but analyzing your performance in prior Opens as well as proficiency on certain movements to get you ready.  

What can you expect from each class:

  • 10-15 minutes of individualized skills programming to help meet your goal(s) on an Open movement you are looking to be proficient in;
  • Barbell conditioning work to get you ready for moving Open weight & volume
  • Pre/Post metcon strategy and debrief
  • Practicing previous Open workouts
  • Pacing drills
  • Access to workout logging app to track all the gainz you will be making
  • … and more!

A sample training session might start with an individualized drill to attack a weakness, followed by a barbell conditioning EMOM to build stamina and a long Open metcon with detailed strategy. Alternatively, after hitting that weakness, you might be crushing an Open metcon followed by end-of-session strength work, to build strength endurance. The 10-week Open-Prep Series is designed to progressively build the very physical and mental skills that will spell success come February.

The Open Prep Series starts this coming Saturday December 2nd.  Classes will be Thursdays at 7:30 pm to 8:45 pm and Saturdays from 11:30 am to 12:45 pm for 10 weeks.  If you’re ready to  maximize your training and have your best Open yet, sign up here.  Don’t wait!