Training October 18th – 24th



Sunday Fun Day!

*3 pm surprise WOD*


Coan Deadlift Program Week 7

*All percentages are calculated from your goal 1RM–not your current 1RM.

Work Sets:

90% x 2


Speed Sets:

Every 120 seconds for 3 rounds:

75% x 3

Assistance Work:


1st min:  8 Straight Leg Deadlifts @ moderate

2nd min: 8 Bent Over Rows @ moderate


“Obstacle Course”

10 rounds for time of

1 tire flip @ heavy

2 over the plyo box (m: 24″, f: 18″)

1 over the 4′ wall

1 crawl under the barbell

1 roll over the pullup bar

Cash out: 1 rope climb (15′)

**If you’re a little confused, don’t worry. Your coach will make everything clear and help you practice each part.


12 min to find a max in the complex:
Hang Clean + Clean & Jerk


Bergeron Beep Test

EMOM as long as possible

7 Thrusters @ 75# /55 #

7 Pullups

7 Burpees

*8 minute minimum work requirement. If you fail before 8 minutes, rest 2 minutes, scale to a lower level, and continue.


15 minutes practicing the muscle up or muscle up progressions


10 rounds of

6 Russian Kettlebell Swings @ heaviest possible

3/2 muscle ups


Halloween Party starts at 6:30pm

15 min to find a 1RM Power Snatch



For time:

75 Snatches @ 75/55#

Trainer/ Athlete Style  Scorecards will be used.  Winners will be announced at the CFI Halloween Party for:

Fastest Male Rx

Fastest Female RX



Using Back Squat and Bench Press, each only one rep at a time, accumulate 10,000 # / 7,000 # of lifts.

Gold: 9,000#/6,000#

Silver:  8,000#/5,000#

Bronze:  7,000#/4,000#