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Fine Dyning

Warm Up CFCDA WU+ russian mobility circuit Skill run 1 mile, row 1500m, or ride 7′ Fine Dyning 1′ max effort airdyne rest 3′ 1′ max effort double under rest 3′ 1′ max effort row for calories rest 3′ repeat 3x

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Cindy on Crack

Warm Up: CFCDA+ line drills   Skill: 6′ instructor-led Turkish Get Up, 6′ to go heavy.   Cindy on Crack  -PALEO CHALLENGE TESTER!- 3′ on 2′ off, 5 sets total: 5 pull ups 10 push ups 15 squats Start each round where You left off last. Who can get 5 rounds

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The Olympic Ladies

*pull up challenge testing 5′ before class* Oly hour: snatches; 2nd pull 9am funtime: the oly ladies: Isabel, Grace, and Elizabeth. pick two. Rest exactly 10′ between events. Newbies may pick one of the three. Isabel 30 snatches 135/95 Grace 30 clean and jerk 135/95 Elizabeth 21-15-9 reps of power

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McNasty

Warm Up  *pull up challenge testing 5′ before class* CFCDA WU+ junkyard dog x12   Skill depth jump 3×5, alternate with 3 attempts for max reps: knee to elbow   McNasty teams of two: in 500m increments, row 4k 20 goblet squats after each 500.  

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No Joke

*pull up challenge testing 5′ before class* Warm Up CFCDA WU+ DU 3×90″   Skill power snatch: 5 reps in 20″, beat last week! 10 reps trap-3 raise x3 between attempts.   No Joke 2 rounds, for time 7 snatch 155/115 18 ring dip 24 pull up Rx+ sub 9

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Complexity.

Warm Up  CFCDA WU+ 3 turkish get-up with 2 windmills at the top, 3 sets ascending.   Skill bulgarian split squat, 4×12   Complexity 7 of each; perform all with a single arm, run, then do the same with the other side. one-arm row one-arm swing one-arm snatch one arm

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Fall Paleo Challenge!

The Fall Paleo Challenge is just around the corner! It starts this next Monday September 17th and runs through Friday October 26th, just in time for some Halloween cider. The official rules and guidelines are posted below. Make sure you read them CAREFULLY so that you do not miss silly

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Famous Last Words

Warm Up CFCDA WU+ pull up progression A, B, or C.   Skill power clean: 5 reps in 20″, beat last week! 20″ L-hang x4 in between attempts   Famous Last Words partner up 8 rep heavy deadlift, unbroken 75″ AMRAP up-down rest 2′, repeat 4-6x Rx+: 10 reps, 1:30

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Welcome to the Jungle

Warm Up CFCDA WU+ plyo warm up/line drills   Skill 3-jump test accrue 75 hollow rocks while cycling through 3-jump test   Welcome to the Jungle 10′ AMRAP 5 front squat 135/95 (Rx+ 155/115) 10 box jump 15 push up (Rx+ 10 HSPU)

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The Rundown

oly: snatch balance 9am funtime:  “The Rundown” (tba)

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