SUNDAY

WOD

Strength/Midline:
Side Plank Left
4 x :45
Ring Support Hold
4 x :30
Side Plank Right
4 x :45

MetCon:
Every 1:00 for 20 Minutes (alt.)
5-10 Handstand Push Ups
20-25 Air Squats
15/10 Calorie Assault Bike
15-20 Double Kettlebell Deadlifts (53/35)
Rest

SATURDAY

WOD

MetCon:
Teams of 3
30 Minute AMRAP
Partner 1: Max Calorie Assault Bike -or- Row
Partner 2 & 3 AMRAP of:
10 Wall Balls
10 Burpees
10 Toes to Bar

*Switch on and off assault bike and rower however. Movements are done leap frog style

(Rest 2:00 at halfway point and team must use alternate machine)

FRIDAY

WOD

Strength:
Front Squat
5-5-5-5-5
Build to a heavy 5

MetCon:
4 Rounds For Time
200 m Run
10 Deadlifts (225/155)
50 Double Unders
(2:00 rest between rounds)

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM

HUSTLE @ 6:00 PM!

*The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout and/or work on skills

WEDNESDAY

WOD

Strength:
Push Press
3-3-3-3-3
Start @ 70% and build

Hero Workout:
“Wittman”
7 Rounds For Time
15 Kettlebell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

TUESDAY

WOD

Strength:
Deadlift
3-3-3-3-3
Build to a heavy 3

MetCon:
For Time
1000 m Row
50 Wall Balls (20/14)
30 Pull Ups

Midline (optional):
Barbell Roll-Outs
10-10-10-10

MONDAY

WOD

Strength:
Every :90 for 8 Sets
1 Snatch + 1 Hang Snatch (above knee)
Build to a heavy complex

MetCon:
14 Minute AMRAP
30′ Overhead Lunge w/ Plate (45/25)
10 Plate Ground to Overhead
10 Burpee to Plate
30′ Overhead Lunge w/ Plate
10 Toes to Bar
10 Kettlebell Snatch (53/35)

SUNDAY

Happy Father’s Day!

WOD

Strength:
Every 3:00 x 4
20 Pistols (progressions available)
Add weight if able

MetCon:
“Nancy”
5 Rounds For Time
400 m Run
15 Overhead Squats (95/65)

SATURDAY

11 Day Power Play Donation WOD

Teams of 2 For Time
400 m Run
then,
11 Rounds of:
11 Thrusters (165/115)
11 Chest to Bar Pull Ups
11 Sumo Deadlift High Pulls (135/95)
11 Bar Facing Burpees
11 Calorie Row or Bike
(split reps however the team wants)
*Team must complete 11 total Rope Climbs at any point before completion of the workout

One of our very own CFA Athletes is playing in the 11 Day Power Play this year in attempts to raise $1,000,000 to go towards cancer research.
Jimmy Drabin has been with CFA for over 4 years now. His mom was recently diagnosed with lung cancer and this inspired Jimmy to hit the ice as part of the Power Play this year.
In efforts to support Jimmy, his mom, and his fundraising goal, we will be holding a donation based WOD on Saturday June 16th! Class times will be as usual, we just ask to donate if you can!
More information about the power play and the fundraising link are below. If you would like to donate and cannot make it to the WOD that day, Jimmy is playing under the team “The Purple Parrots”.

https://11daypowerplay.z2systems.com/np/clients/11daypowerplay/publicFundraiserList.jsp?campaignId=1

FRIDAY

WOD

Strength:
Strict Press
8 x 3

(80% of 1rm across)

MetCon:
20 Minute AMRAP
5 Box Jumps (24/20)
4 Deadlifts (225/155)
3 Handstand Push Ups
2 Burpee Muscle Ups (ring or bar)
100 m Run