Weekly Programming: 10/2 – 10/8

*** SCHEDULING REMINDER – CFSA is closed this weekend (Oct 7th/8th) for a USA Weightlifting Level 1 Seminar. We apologize for the inconvenience.

In addition, Monday Oct 9th is Columbus Day and will follow a federal holiday schedule. Classes on Monday 10/9 will be as follows: 6:00 AM (All Levels), 5:30 PM (All Levels), 6:30 PM (All Levels).

Monday, Oct 2, 2017

L200

A.
4 sets:
– 5 Strict Press
– 10 Toes-to-Bar
Rest 90s b/t movements

B.
“Fran”
21-15-9
– Thrusters (95/65)
– Pull-Ups

L100

A.
4 x 8 1-Arm Dumbbell Strict Press

B.
For Time:
– 1K Row


Tuesday, Oct 3, 2017

L200

A.
Back Squats: 4 x 5 (across)

B.
AMRAP 8:00
– 10 Burpee Box Jump-Overs (24/20)
– 10 Alt. 1-Arm DB Snatches (50/35)

L100

A.
3 sets:
– 10 Back Squats
– 10 Ring Rows
Rest 2 mins b/t sets

B.
Partner Workout
AMRAP 10:00
– 10 Burpees to a Target
– 10 Kettlebell Swings

 


Wednesday, Oct 4, 2017

L200

A.
Double Under Skill Work

B.
4 Rounds for MAX Reps:

In 3 minutes:
– 500m Row
– Max Double-Unders in remaining time

Rest: 2:00 between rounds

L100

A.
Double Under Skill Work

B.
AMRAP 12:
– Run 200m
– 30 Double Unders
– 15 Wallballs

 


Thursday, Oct 5, 2017

L200

A.
Take 15 mins to set a Clean & Jerk max for day

B.
“The Chief”
Five 3:00 Rounds:
AMRAP:
– 3 Power Cleans (135/95)
– 6 Push-Ups
– 9 Squats
Rest: 1:00 between rounds
Pick-up each set right where you left off.

L100

A.
3 sets:
– 8 Dumbbell Romanian Deadlifts
– 10 Supine Leg Raises
Rest 2 mins b/t sets

B.
Four 3:00 Rounds:
AMRAP:
– 6 Push-Ups
– 9 Squats
– 12 Kettelbell Swings
Rest: 1:00 between rounds
Pick-up each set right where you left off.

 


Friday, Oct 6, 2017

L200

A.
4 sets:
– 5 Deadlifts
– 5 Strict Handstand Push-Ups
Rest: 2:00 b/t movements

B.
AMRAP 5:00:
– 10 Push Press (115/75)
– 15 Kettlebell Swings (55/35)

Rest 2:00

AMRAP 5:00:
– 10 Toes-to-Bar
– 10 Box Jumps (24/20)

L100

A.
3 sets:
– 8 Seated Dumbbell Press
– 0:45 Plank
Rest ~45s b/t movements

B.
5:00 AMRAP:
– 10 Dumbbell Push Press
– 15 Kettlebell Deadlifts

Rest: 2:00

AMRAP 5:00:
– 5 Strict Pull-Ups
– 10 Kettlebell Walking Lunges

 


Saturday, Oct 7, 2017

L100 & L200

GYM CLOSED FOR USAW LEVEL 1 SEMINAR

 


Sunday, Oct 8, 2017

L100 & L200

GYM CLOSED FOR USAW LEVEL 1 SEMINAR