Friday: 170623

**Our new SFH rep will be in the box tomorrow evening from 430pm to 7pm!!**


CFAF Intramural Open WOD 1.4

For Time (Cap 17:00)

Run 600m

50 x Double Unders

50 x Wall Balls @20/14 to 10’/9′

50 x Double Unders

40 x Toes to Bar

50 x Double Unders

20 x Thrusters @115/75

50 x Double Unders

*Scaling Options on Triib and whiteboard

Thursday: 170622

Coach Keith enjoying 17.5

**We still have spots available for July 8th’s Nutrition & Lifestyle Seminar with Mike Molloy so stop procrastinating and sign up!!**


EMOM x 20

Min #1: G.O.A.T. movement #1

Min #2: Max Cal Row in :40

Min #3: G.O.A.T. movement #2

Min #4: Max Cal Assault Bike in :40

Score – Total Cals between Row + Bike

*G.O.A.T. – A movement you struggle with and/or want to improve technique on. 

*Optional Skill Work*

Double Unders

Wednesday: 170621


Buy-in: Row 1000m, then complete…


10 x Pull Ups

10 x DB Snatches (5/5)

10 x Box Jumps

*Comp/Rx: DB-50/35; BJ-24/20

*Scaled: Banded Pull Ups or Ring Rows; DB-25/15; BJ-20″ and step ups

Monday: 170619

photo courtesy of Nate Dean...what a wise guy!


Every 2:00 for 5 sets (10:00) build on complex

Pause Squat + Squat

*Athlete’s Choice: Back Squat -or- Front Squat -or- Overhead Squat

*All repetitions taken from the rack. On the first repetition, a two-second “dead stop” pause is to take place in the bottom of the squat. This is where we confirm our positioning beneath the bar. The second repetition, there is no pause in the motion. Build to a “heavy”, which is a challenging lift for the day, but not an absolute max. Our technique is more important than our number here.



6 x Deadlifts

6 x Bar Facing Burpees

*Comp/Rx: 225/155

*Scaled: 135/95; Step overs allowed

Friday: 170616

Cassandra during 17.3

CFAF Intramural Open WOD 1.3 A

Each athlete will have 10min to Establish a 1RM Snatch

*Level 3 & 2*

Each athlete will have 10min to Establish a 1RM Clean

*Level 1 Athletes Only*

**REST 5:00**

CFAF Intramural Open WOD 1.3 B

For Time

L-3: 25 x Squat Snatches @80% of 1RM

L-2: 25 x Power Snatches @80% of 1RM

L-1: 25 x Cleans @80% of 1RM

Thursday: 170615

Skill Work


*Option A: Gymnastics Progression Work


*Option B: WOD 1.3 Snatch Work



Min #1: 15 x Wall Balls; rest remaining time

Min #2: 15 x Med Ball Slams; rest remaining time

Min #3: Max Cal Row in :30; rest remaining time

Min #4: 15 x KB Swings

*Athlete’s choose weights for WB, MB, & KB

*Score = Total Cals on Row

*We’re looking for either the 15 reps or :40s of work with rest each minute.  If you can’t get the 15 reps in under :40 then adjust the reps. 

Wednesday: 170614

Saturday's can get a little...weird


“Annie on the Run”

For Time

*Start each ’round’ w/ a 200m run


Double Unders

AbMat Sit Ups

**The 1st round will look like this: Run 200m + 50 x Double Unders + 50 x Sit Ups

*Comp/Rx: As Written

*Scaled: Singles @100-80-60-40-20 & Sit Ups stay at 50-40-30-20-10; other modifications to be discussed with Coach

**Optional BB Conditioning**

3 sets

5 x Deadlifts

4 x Hang Cleans

3 x Front Squats

2 x SH2OH

*Each set to be unbroken with no resting of the barbell

*Add weight each set based on feel

Tuesday: 170613

Ladies night at the box! Look like you all had some fun ladies!



13 x Thrusters

14 x Pull Ups

*Comp/Rx: 95/65

*Scaled: 65/35 + Jumping Pull Ups or Banded Pull Ups

Midline Work

Review Turkish Get Ups (TGU)

then complete 20 x TGU (10 on each side)

Friday: 170609


CFAF Intramural Open WOD 1.2

From 0:00 to 5:00 you must complete

5 rounds

5 x Pull Ups

10 x Push Ups

15 x Air Squats

*If you complete the required work in the 5:00 window, then…

From 5:00 to 10:00 you must complete

3 rounds

5 x C2B Pull Ups

10 x HSPU

15 x Goblet Squats @70/53

*If you complete the required work in the 5:00 window, then…

From 10:00 to 15:00 you must complete


5 x Bar Muscle Ups

10 x Pistol Squats (5/5)

*Score = total reps

**If you fail to complete the required work within the 5:00 window then your workout is OVER and your score will be the reps completed. 

Thursday: 170608


*Option A: 15min to work on moves for WOD 1.2 for Open Series


*Option B: 15min to work on gymnastics skill work or Double Unders


3 sets

1:00 Max Cal Row; Rest :30

1:00 Max Burpee Box Jumps; Rest :30

1:00 Max Cal Assault Bike; Rest :30

1:00 Max Mountain Climbers; Rest :30