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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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Take A Crack at Fran…

Warm Up CFCDA WU+ pull up progression A, B, C. Skill: row or ride, 7′. EMOTM 15″ max effort sprint. Take a crack at Fran… …then run a mile, for time.   21-15-9 reps of: thruster 95/65 pull up   rest exactly 5 minutes.   run 1 mile, for time.

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Use Your Hips

Warm Up CFCDA WU+ muscle snatch to overhead squat, 3×10   Skill 20′ to find a heavy 3 rep power snatch (all 3 reps complete in less than 20″)   Use Your Hips 5 rounds, 1′ rest between rounds: 7 KB snatch (each arm) 20 box jump 10 toe to

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Devices

Warm Up  CFCDA WU+ squat mob, then bottom-to-top jump squat, 3×8 scap push up 3×15   Skill 3-5 rounds (15′ cap) pistol 10-15, alternating with push up 15-20   Devices teams of 2, relay style: ab disc 10m 20/15 calorie airdyne sprint ab disc 10m 7 rounds each.

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Fall session of the Baby Boot Camp begins Sept 10th!

Due to popular demand, Miss Amy will be continuing the her Baby Boot Camp class this fall, though with a limited schedule. Here are the details: -class begins September 10th and will go through November 26th. -the Baby Boot Camp will meet every Monday at 4:30pm. Parents are welcome to workout at the 4:30

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The Hurtlocker

Warm Up  CFCDA WU+ pull up progression A, B, or C.   Skill 20′ to find a heavy 3-rep power clean (all 3 reps complete in less than 20″)   The Hurtlocker 4 rounds: 10 deadlift 225/155 15 burpee Rx+ deadlift @ 275/195

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