Training July 22nd – 28th


2:30 pm ROM WOD

3 pm Coach’s Choice WOD


Pullup Cycle: Week 1 Day 1


-In 7 minutes

Run 800m

Max Reps Toes to Bar in Remaining Time

-In 7 minutes

Run 400m

Find a 1RM Power Clean + Shoulder Press

-In 7 minutes

Run 800m

Max Reps Deadlift in Remaining Time @ heaviest load attempted during second portion of workout

*Score = TTB + Heaviest Successful Lift  + Deadlifts

*The idea is that when the clock beeps to start the third portion, whatever load is on your bar at the end of the second portion, you just leave it, and then use that load for the third portion. If you try to find a clever loophole with this rule, your coach will ensure it does not work out for you.


Find a heavy load in the complex Power Clean + Jerk + Back Squat + Jerk



7 Rounds:

11 Back Squats @ 185/125#

10 Jerks @ 135/95#

*Time cap: 30 min


Bring a Friend Day!

Pullup Cycle: Week 1 Day 2


“Partner Viking Snatch”

Every Minute on the Minute for 12 Minutes

1st Minute: CFI Athlete: Row + As many Dumbbell Snatches as possible in remaining time

2nd Minute: Visiting Athlete: Row + As many Dumbbell Snatches as possible in remaining time

*Alternate in this fashion for 12 minutes

*Scored by team total Dumbbell Snatches

*Your first round is all right arm Dumbbell Snatches. Your next round is all left arm Dumbbell Snatches, and so on…


Thursday Skill and Strength Day


1st min: 40-sec Max Effort Handstand Walk

2nd min: 1 Stone to Shoulder

3rd min: 40-sec Max Effort Pistols

4th min: 1 L-Sit Rope Climb


Pullup Cycle: Week 1 Day 3


“Jack Squat”

400m Run

21 Front Squats @ 135/95

21 Kettlebell Swings @ 70/53

400m Run

15 Front Squats

15 Kettlebell Swings

400m Run

9 Front Squats

9 Kettlebell Swings


Find a 1RM Overhead Squat


3 Rounds:

10 Evil Wheels

15 Overhead Squats @ 105/70#

75 Double Unders

*Time Cap: 20 min total, and no more than 3 min spent on Double Unders each round.