Training June 3rd-9th


2:30 pm ROM WOD

3 pm Coach’s Choice WOD



5 Rounds, not for time:

Max Reps Bench Press @ Bodyweight/80% Bodyweight

Max Reps Strict Pullups

Scored by total reps.

*You may rest as needed between rounds, but you will move from the Bench Press directly into your Pullups without resting.


Front Squat Cycle Week 1 of 7

Warmup Sets

E1.5MOM for 5 Rounds

7 Front Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

7 Front Squats

*Continue building to find your 7RM. Once you find your 7RM, reduce the weight by 15%, and continue doing 7 reps every round until all rounds are complete.


3 x Submaximal Set of Glute Ham Raises (GHRs)

*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps before hitting failure.

*If you cannot do at least 6 unassisted GHRs, have a partner spot you through 3 sets of 8 reps. If you can do more than 10 GHRs, add some weight.


Bring a Friend Day!

Skill Work on Rowing and Hang Power Cleans


“Viking Curl”

Every Minute on the Minute for 12 Minutes

1st Minute: CFI Athlete: Row + As many Hang Power Cleans as possible in remaining time

2nd Minute: Visiting Athlete: Row + As many Hang Power Cleans as possible in remaining time, up to a maximum of 8 reps

*Alternate in this fashion for 12 minutes

*Scored by team total Hang Power Cleans


Bowling Party Tonight at Stars and Strikes!

Find a 1RM Clean and Jerk



For time:

150 Wall Ball Shots @ 20/14# to 10’ target


“Eddie Hall and Oates”

10 Rounds:

150m Run

2 Deadlifts @ 405/255#

*Time Cap: 20 min

*You will likely share a barbell with one or more athletes. It’s just 2 reps. It’ll be OK.


“Jaime Lannister”

For time:


Overhead Squats @ 95/65#

Push Press @ 95/65#

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