Sunday June 24th, 2018

Open Gym
900a & 600p


Olympic Lifting Workshop with Rick
at CFFC 10am


Gymnastics Workshop with Emily
at CFA 10am

Saturday June 23rd, 2018

Partner Metcon:

200m single arm farmers carry (2/1.5 pd)
1000m row
50 Push Press (135/95)
10 rope climbs (share with classmates)
50 Push Press (135/95)
1000m row
200m single arm farmers carry

*Split work however partners would like

Friday June 22nd, 2018

Part A:
In 12 minutes
Build to heavy squat clean + front squat

Part B:
At 16:00
30 Front Squats at 75% of what you hit in Part A*

*Every 2 minutes, including 0:00 – Run 100m

100m run scale – 8/6 cal AB


Class Notes:
Friday fun day! Today is all about testing your strength endurance. It’s great that you can lift heavy. But can you lift 75% of what you can max out at under fatigue and with the added stress of having to run.

Thursday June 21st, 2018

Part A:
E2MOM for 10 rounds
Build to heavy Snatch + Hang Snatch

Part B:
30 Double Unders
14 Hang DB Clean and Jerk (7 Right arm / 7 left arm) (50/35)
14 Ab Mat Sit-ups (20/15)

I/C – Same
M – 25/15, 2:1 single under to double under


Class Notes:
Reps in Part A should be unbroken. You’re hanging on to develop grip strength and the ability to pull hard “under” the bar under fatigue.
Part B is fairly straightforward – enjoy the grind!

Wednesday June 20th, 2018

Part A:
EMOM 20 mins
Min 1 – 18/15 Cal AB
Min 2 – 15 alternating DB Snatch (50/35)
Min 3 – 15 Burpees to target
Min 4 – Rest

C: 35/25 DB Snatch, rep scheme – 14/10 AB, 12 snatch, 12 burpee
M: 25/15 DB Snatch, rep scheme – 12/9 cal AB, 10 snatch, 10 burpee

Part B:
Pistol skills
EMOM 8 mins

I – 12 weighted pistols
C – 12 pistols as fast as possible each minute
M – 12 pistol to box – perfect form focus


Class Notes:
Jack your heart rate through the roof on the bike and then challenge yourself to hang on for a few more minutes of relatively simple, full body movements. Have fun – the RX standard is doable, but it’s going to require some serious ability to shuttle lactic acid and stay focused.

Part B continues our pistol progressions. Lots of great mobility work and lots of single leg unilateral strength.

Tuesday June 19th, 2018

Part A:
5 Rounds, w/30s rest between rounds:
5 x Strict weighted chest to bar*

*Go up in weight from last week
C: C2B or Strict Pull up
M: Eccentric pull up (5 sec negative)

Part B:
For time:
30 Box Jumps (30/24)
200m run
30 Knees to Elbows
400m run
30 Hang Power Cleans (95/65)
800m run

C: 24/20” box, 95/65 Hang Power Cleans
M: 24/20” step ups, 75/55 Hang Power Cleans


Class Notes:
Our strict C2B progression continues. We saw lots of people do strict pull-ups last week after not being able to do them at all a couple months ago. Try and remember that these progressions are all part of moving towards attacking weaknesses, and only repetition and practice is going to help improve these skills.

On Part B today, everyone does knees to elbows. It’s not a scale today, it’s the standard. Have fun with this little chipper.

Monday June 18th, 2018

Part A:
Thrusters – build to heavy double from the ground

1 minute break between sets

Must be unbroken for set to count; must go up every set in weight – plan accordingly.

Score: Double thruster weight

Part B:
Handstand Walking introduction

I – Accumulate 50m HSW as fast as possible – cap 5 minutes
C – EMOM 5 – one (1) Box “Around the World” HS walks
M – EMOM 5 – 6 shoulder taps – on wall or box

Part C:
AMRAP 6 mins
3 wall walks
250m row


Class Notes:
We’re introducing a new skill today for most of you – learning the skill and body positioning to be inverted successfully and hopefully walk on your hands. Being able to recognize where your body is in space and adjust accordingly is a key component of fitness – this isn’t just about looking cool walking on your hands. Your coaches have been provided cueing instructions to help you out. Try not to get frustrated – it takes time to develop new skills.

Sunday June 17th, 2018

Open Gym
900am & 600pm


Olympic Lifting Workshop with Rick
@ CFA 10am


Gymnastics Workshop with Emily
@ CFFC 10am

Saturday June 16th, 2018

For Time:
50 calorie row
50 box jump overs (24/20)
50 Deadlifts (185/125)
50 wall balls (20/14 – 10/9’)
50 Ring Dips
50 wall balls
50 Deadlifts (185/125)
50 box jump overs
50 calorie row

Time cap: 25 minutes

C – 40 reps of all movements – same standards
M – As follows:

40 calorie row
40 box step overs (24/20)
40 DL (135/95)
40 Wall Ball (14/10 – 10/9’)
40 HR Pushups
40 Wall Ball
40 DL
40 Box Step Overs
40 calorie row


Class Notes:
Another Saturday smasher! This is a long grind-y workout, so put your head down and do work. Focus on keeping good form in the back half of the workout.

Friday June 15th, 2018

Part A:
For Time:
200m run
1 rope climb
10 KB Push Press (1.5/1 pd)
400m run
2 rope climbs
20 KB push press
600m run
3 rope climbs
30 KB Push Press

Part B:
EMOM 10 mins
Pistol Skills

I – 10 weighted pistols
C – 10 pistols as fast as possible each minute
M – 10 pistol to box – perfect form focus

*No holding onto a ring for pistol


Class Notes:
We’re re-introducing rope climbs, slowly and steadily, in order to prepare for 31 Heroes later this summer. Be congnizant and aware of your fellow atheltes as you use the ropes. There’s no need to be rude – it’s just a workout.
Part B continues our pistol skill progression. Always, always, always focus on good movement quality and then add speed and weight.