WED08NOV2017

IMG_1024 2

Now accepting Pre-orders on CFA Hoodies. Sign up board is at the gym. Cost is $50 per hoodie. If your name is not on the board you will not receive a hoodie so don’t miss out! These hoodies typically run small so you should order a size larger than your normal size.

We are also working on getting matching sweat pants and will have those out for pre-order in the next couple of days!

WOD

Strength
Pause BS + BS: 5 sets of 1+2 building to max for the day
*1st rep has 5 sec. pause in bottom

Conditioning
3 Rounds:
Row 60/45 Calories for Time
Between Rows complete:
100m Farmers Carry (70/53)
20 HR Push ups or 15 Strict Ring Dips
Max 4 min between Rows

*Record Time of Each Row

Extra

BN Jerk + Jerk: 12 min to find max for complex
*then 8 singles at 80% of today’s max AFAP
**Hold each jerk in receiving/split for 2 sec. before recovery

Strict weighted ring dip: 5 sets of 5 working to 5rm

5 sets – on rings:
10 sec. hollow hold + 2 hollow/arch swings + 2 MU + 20 sec. support hold at top of MU

After
Perform 40 evil wheels/bar roll outs

Bootcamp

Strength
5 Sets of:
3 Back Squats
50′ Double OH DB Carry

Conditioning
3 Rounds:
Row 45/30 Calories for Time
Between Rows complete:
100m Farmers Carry
15 Push ups
Max 4 min between Rows

*Record Time of Each Row

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s