Weekly Programming: 8/28 – 9/3

*** SCHEDULING REMINDER – CFSA is operating on a holiday schedule for Labor Day Weekend.

Classes will be as follows:
Saturday 9/2 – 9:30 AM class only
Sunday 9/3 – 10:30 AM
Monday 9/4 – 9:30 AM only


Monday, Aug 28, 2017

L200

A.
Snatch 1RM

B.
AMRAP 8:00:
– 3 Hang Power Snatches (115/75)
– 10 Russian Twists (45/25)
– 10 Plyo Push-Ups

L100

A.
Press 3×5

B.
E-4-MOTM for 16:00:
– Run 400m
– 15/10 Push-Ups

 


Tuesday, Aug 29, 2017

L200

A.
Back Squat 3RM

B.
3 sprints, each for time:
– Row 500m
– Rest 1:00 b/t sprints

L100

A.
Back Squat 3×5 + 5lbs

B.
5 RFT:
– 30 Double Unders
– 20 Wall Balls

 


Wednesday, Aug 30, 2017

L200

A.
Push Press 3RM

B.
4 x AMRAP 3:00:
– Run 400m
– Max Reps Box Jumps 24/20”

L100

A.
For time:
– Row 500/350m
– 40 KB Goblet Squats
– Run 400m
– 40 KB Walking Lunges
– Row 500/350m

 


Thursday, Aug 31, 2017

L200

A.
“Wade”
5 RFT:
– 11 1-arm DB Power Snatch (50/35#)
– 12 1-arm DB Thrusters (50/35#)
– 11 Weighted Pull-Ups (50/35#)

L100

A.
Hang Power Clean 5×3

B.
With a partner, alternate rounds:
AMRAP 10:
– 5 Box Jumps
– 10 KB Deadlifts

 


Friday, Sep 1, 2017

L200

A.
Every 8 minutes, for 40 minutes (5 sets):
– Row 500 Meters
– Run 400 Meters
– 15 Burpee Box Jump-Overs (24″/20″)
– 15 Strict Handstand Push-Ups

L100

A.
Every 8 minutes, for 40 minutes (5 sets):
– Row 300m
– Run 400m
– 12 Burpees
– 5 Wall Walks

 


Saturday, Sep 2, 2017 [9:30 AM CLASS ONLY]

L100 & L200

A.
Baby Shower WOD – “Belly Babies”:
Teams of 2
1st Trimester: Morning Sickness
2nd Trimester: Happy and Glowing
3rd Trimester: How the F do I do this with this belly!?
4th Trimester: How the F do I workout with this baby?!

 


Sunday, Sep 3, 2017

L200

A.
In teams of four, with only 1 person working at a time, complete the following:
– 300 Kettlebell Swings (24/16 kg)
– 250 Push Press (95/65 lbs)
– 200 Pull-Ups
– 150 Box Jump-Overs (24″/20″)
– 1600 Meter Medicine Ball Relay

L100

A.
In teams of four, with only 1 person working at a time, complete the following:
– 240 Kettlebell Swings
– 200 DB Push Press
– 120 Pull-Ups
– 100 Box Step Ups
– 1600 Meter Medicine Ball Relay