Katty’s BDay WOD – Be sure and tell her Happy B-Day and thank you!
Complete the following for time with a 32 minute time cap**:
800m run, then
2 rounds of
32 x box jumps (24/20″)
32 x kettle bell swings (24/16 kg)
32 x power cleans (135/95 lb)
32 x double unders
Row 800m, then
800m run
**If you have been at CFA less than 2 months or you feel a scaled version would be best, the time cap will be 20 minutes.
Max Squat Week!! Many of you have followed CFA’s 12-week squat program. You established a 1 rep max at the beginning and now it’s time to retest. Choose a day this week to find your 1-RM on front and overhead squat. A suggested warm up and standards are on the white board. Be smart by ensuring you are adequately recovered. Otherwise, you may fall short of your true 1-RM. Ideally you would do it coming off a rest day. If necessary, revise the WOD prior to the day you max. If you need advice, feel free to ask a coach.
Get the entire gym mad at you for a day by being the next Birthday WOD!! At some point during today’s WOD, you will be cussing Katty for what you are going through! Each month we will draw a name from members having a birthday. We will work with that person to develop a special WOD that fits in with our programming. We hope this will give you an opportunity to have some insight into how CFA develops the programing to provide all inclusive fitness.
The Myth of the Acceptable Paleo Sweetners
Congrats on some big accomplishments this weekend by CFA athletes. Kathryn pr’d in a local 5k with 19:35 and Janelle placed first in her age division in a duathlon!!
