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Dogfight

Warmup Thacker Warmup -Use a PVC, training bar, or steel bar   Skill Snatch EMOM 10’, 3 Position Snatch (hi-hang, knees, mid-shin but off ground) EMOM 6’, Snatch   Skill Option EMOM 10’, 20” Hollow Rock + 7 Russian KBS EOM 10’, 10 Lunges with single KB overhead + 5

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Luce

Warmup PVC Calf Love Squat Warmup   Skill Back Squat 3-4 warmup sets, then; 5×6 @ 70% of 1RM   Veterans Day Hero WOD “Luce” 1K Run (Capone’s and back) 10 Muscle-ups (or 20 Dips + 20 Pullups) 100 Squats   Captain Ronald G. Luce, 27, of the U.S. Army

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The Filthy Fifty

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders A CrossFit classic, you either love

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Cold Barbells

Warmup 3’ Glute Activation 20 Scorpions 20 Hollow Rocks   Skill Take 20’ to find a 1RM Deadlift – any loss in technique is a NO REP   Skill Option Deadlift 5×5   WOD “Cold Barbells” 4 Rounds 25 Russian KBS 53/35# (Rx+ American) 15 Front Squat 95/65# 10 Push

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Jumpdigity

Skill Warmup with some Pass Thru’s and a few sets of pushups before starting: 4 sets, 30” rest between movements A1. Ring Pushup x 3 reps short of max A2. Abwheel x 8-10   Skill Option 15’ Double Under Clinic   WOD “Jumpdigity” AMRAP 7’ 10 DB Snatch @ 1/3

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GI Jane

Wednesday 11/6/2013 Warmup 3 sets as a group: – Spend 30” at the rock bottom of a Front Squat – 5 Sotts Press (front rack) – 5, 1 ¼ Front Squat (focus on bounce out with tension) - use a PVC, technique bar, or real bar depending on strength and

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Gangsta

Warmup 3 sets 10 PVC Pass Thru 10 Sotts Press 20 Scap Pushups   Skill EMOM 12’ Drop Snatch x 1   Skill Option EMOM 18’ Odd: 1 Turkish Getup each side Even: 30” KB Swing to Goblet Squat   WOD “Gangsta” 1k Row 12 Snatch @ 85/75% of BW

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1RM Back Squat, and some Tabata

Warmup Circle up with a PVC up for squat therapy! We’ll cover: – Bracing – Upright torso position – Depth – Dumping procedures – Why the high bar is better for our purpose   Skill Take 20’ to Find a 1RM Back Squat -Write this down in your logbook! We’ll

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Strength Specific Seminar: Sat and Sun; classes cancelled!

We are exited to welcome Billy, Jared, and Breyen back to CFCDA for a special two day bronze and silver seminar this weekend!  

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Man Makers? More like man-breakers.

we are excited to host Strength Specific Seminars this Saturday and Sunday! Remember, no classes this Saturday- if you want to attend the best lifting seminar Derek and I have been to, click here and sign up! Warm Up: shoulder mobility Skill: jerks jerk prep, then 15′ to find a heavy

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