Weekly Programming: 9/4 – 9/10

*** 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, Sep 4, 2017 — [9:30 AM CLASS ONLY]

L100 & L200

A.
“NED”

7 Rounds for Time:
11 Back Squats (Bodyweight)
1000m Row
*40:00 Time Cap

 


Tuesday, Sep 5, 2017

L200

A.
Partner Workout

AMRAP 30:00:
– 12 2xDB Walking Lunges (45/25)
– 50 Double Unders
– 400m Run
*Partners alternate rounds.

L100

A.
Partner Workout

AMRAP 20:00
– 12 2xDB Walking Lunges
– 30 Double Unders
– 200m Run
*Partners alternate rounds.

 


Wednesday, Sep 6, 2017

We are holding an event to support Houston relief efforts! See details here:

http://youcaring.com/jackieforhouston

L200

A.
Kipping Pull-Up Skill Work

B.
“Jackie” for Houston Relief
For time:
– Row, 1000 m
– 50 Thrusters, 45/35 lbs
– 30 Pull-ups

L100

A.
Kipping Pull-Up Skill Work

B.
“Jackie” for Houston Relief
For time:
– Row, 1000 m
– 50 DB Thrusters
– 30 Pull-Ups

 


Thursday, Sep 7, 2017

L200

A.
4 sets (alternating):
– 7 Bulgarian Split Squats
– 5 Strict Chin-Ups
Rest approx. 2:00 between movements.

B.
AMRAP 6:00:
– 12 Wall Balls (20/14)
– 9 Toes-to-Bar
– 6 Burpees

L100

A.
4 sets (alternating):
– 14 DB Walking Lunges
– 5 Strict Chin-Ups
Rest approx. 2:00 between movements.

B.
AMRAP 6:00
– 9 DB Front Squats
– 6 Toes-to-Bar
– 3 Burpees

 


Friday, Sep 8, 2017

L200

A.
5 Rounds:
– 5 Push Jerks
– Rest 2:00
– *Add weight every round.

B.
EMOTM 10:00:
– M1: 5 Power Cleans (175/115)
– M2: 12/7 Cal Row

L100

A.
4 Rounds:
– 8 Push Press
– Rest: 1:00
– 1:00 Plank
– Rest: 1:00
– 1:00 Double-Under Practice
– Rest: 1:00

B.
EMOTM 10:00
– M1: 3 Dumbbell Man-Makers
– M2: 10 Wall Balls (20/14)

 


Saturday, Sep 9, 2017

L100 & L200

A.
Partner Workout

AMRAP 10:00
– 10 Goblet Squats 53/35
– 10 Pull-Ups

Rest: 5:00

AMRAP 10:00
– 250m Row
– 6 Burpee Box Jump Overs (24/20)
*Partners alternate rounds.

 


Sunday, Sep 10, 2017

L100 & L200

A.
Partner Workout

For Time:
– 30 Power Cleans (135/95)
– 40 Split Jerks (135/95)
– 50 Thrusters (135/95)
– 800m Run
*Partition reps as desired. Partners run together.