Happy Easter, everyone! We hope you all had a relaxing and joyful weekend surrounded by friends, family😊. Yesterday, 11 of our athletes represented CFF at Wod Wars in none other than Buccaneers Stadium in Tampa! Competing on the football field was an unforgettable experience, and our athletes brought the heat.
Big congratulations to our podium finishers!
- Scott and Eli crushed it in the Youth/Adult Duo Division, earning 2nd place!
- Lyndsie, Steph, and Kirby showed grit and teamwork to snag 3rd place in the 35+ Trio Division!
Way to represent, we’re so proud of all of you! And a massive shoutout to everyone who made the trip to cheer them on. Your support means the world.
CFF Health Seminar – RSVP Closes Today!
Don’t forget—today is the last day to RSVP for our CFF Health Seminar happening this Saturday, April 26th! We’re beyond excited to welcome our guest speakers who will be bringing valuable insights and actionable strategies to boost your health and performance.
Details:
- Kick off the day with an optional mobility session with Vanessa, who brings 700+ hours of yoga training and nearly two decades of teaching experience.
- No class or open gym will be held on Saturday to make room for this event.
- Please RSVP so we can plan lunch and seating accordingly!
We’re now heading into Week 4 of our Olympic weightlifting cycle, and it’s time to start building toward an RPE 9… as long as your mechanics are locked in. Stay focused, stay sharp, and let’s make these lifts count! We’ll be retesting at the end of the 7 weeks, and we can’t wait to see the progress.
Let’s crush another week together, and get after it!
WORKOUTS FOR THE WEEK:
MONDAY
WORKOUT – PERFORMANCE “AVA”
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)
(Score is Rounds + Reps)
*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.
WORKOUT – FITNESS
“AVA”
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (65/45)
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Deficit Clean Deadlifts
3×5 (95%)
2×5 (100%)
1×5 (110%)
*Push two 45lb plates together and stand on top to complete reps. This will extend the range of motion.
-Rest As Needed b/t Sets-
(Score is Weight)
2.) 6 SETS*
1 Kip Swing
+ 1 Half Pull-Ups
+ 1 Pull-Up
+ 1 Chest to Bar
-Rest As Needed b/t Sets-
*Goal is to focus on positions as the pull gets tougher and the ROM gets longer.
TUESDAY
STRENGTH – ALL
Squats 3×3*
*Keep weight Moderate-Heavy across all Sets. Option for Front Squat or Overhead Squat.
NOTE — During this strength cycle we will alternate weeks between Squat and Deadlift for an additional lift. Athletes can choose to focus on the Front Squat or Overhead Squat during the Squat weeks.
(Score is Weight)
WORKOUT – PERFORMANCE
4 ROUNDS FOR TIME
25/20 Cal Bike (20/15 Echo)
20 Alt. Pistols
(Score is Time)
WORKOUT – FITNESS
4 ROUNDS FOR TIME
20/15 Cal Bike (15/12 Echo)
20 Alt. Single Leg Box Squats or
Narrow Stance Air Squats
(Score is Time)
WEDNESDAY
STRENGTH – ALL
Snatch
3×2 @RPE 8
3×1 @RPE 8+
2×1 @RPE 9
(Score is Weight)
Week 4 of 7
Olympic Lifting Cycle
WORKOUT – PERFORMANCE
3 SETS – AMRAP x 3 MINUTES*
4 Alt. DB Hang Power Snatch + Push Press (50/35)**
5 Pull-Ups
6 Burpee Over DB
-Rest 1:00 b/t Sets-
*Pick up where you left off.
**1 Rep= 1 Hang Power Snatch + 1 Push Press.
(Score is Total Rounds + Reps)
WORKOUT – FITNESS
3 SETS – AMRAP x 3 MINUTES*
4 Alt. DB Hang Power Snatch + Push Press (35/20)**
5 Jumping Pull-Ups
6 Burpees
-Rest 1:00 b/t Sets-
*Pick up where you left off.
**1 Rep= 1 Hang Power Snatch + 1 Push Press.
(Score is Total Rounds + Reps)
EXTRA CREDIT – ALL
1.) Snatch Pulls
2×3 (100%)
2×2 (110%)
-Rest As Needed b/t Sets-
(Score is Weight)
2.) Kipping Skill*
EMOM x 10 MINUTES
4-6 Toes to Bar*
*Goal is to complete reps unbroken and to accumulate volume. Pick a number you can stick with throughout the EMOM.
THURSDAY
WORKOUT – ALL
EMOM x 24 MINUTES
MIN 1 – :45 Cardio Choice 1
MIN 2 – :45 Jump Rope Skill Practice*
MIN 3 -:45 Cardio Choice 2
MIN 4 – :45 Gymnastics Skill Practice**
*Options for Jump Rope Skill…
Beg – Single Unders / Double Under Attempts
Inter – Double Unders / Crossbody Single Unders
Adv – Crossbody Double Unders / Triple Unders
**Options for Gymnastics Skill…
For the Gymnastic Skills, athletes should choose a Pull or Push movement that they need to work on. If strength development is the goal, stick with strict. If cycling reps is the goal, attempt small sets of cycling the movement.
NOTE — Today’s workout is designed to be sweaty but also allow athletes to practice the skills they need to work on. If intensity is the goal, the skill portions can be adjusted to be ‘Max Reps’ of the Athlete’s Choice.
FRIDAY
STRENGTH – ALL
Clean and Jerk
3×2 @RPE 8
3×1 @RPE 8+
2×1 @RPE 9
(Score is Weight)
Week 4 of 7
Olympic Lifting Cycle
WORKOUT – PERFORMANCE
FOR TIME
40-30-20
Wall Balls (20/14)
10-10-10
Hang Power Clean (155/105)
(Score is Time)
WORKOUT – FITNESS
FOR TIME
40-30-20
Wall Balls (14/10)
10-10-10
Hang Power Clean (75/55)
(Score is Time)
EXTRA CREDIT – ALL
1.) Clean Pulls*
2×3 (100%)
2×2 (110%)
-Rest As Needed b/t Sets-
(Score is Weight)
2.) 5 SETS
2 Kip Swings
+ 1 Hips to Rig
-Rest As Needed b/t Sets-
Into…
5 SETS
2-3 Banded Low Ring Transitions*
*Tie a band on a ring and loop through the other ring. Sit down in the band and make sure your opposite hand is securely holding the band. Lean back sightly and raise your feet until they are above you head. Then, Sweep the legs back, pull with your arms, and sit your head through the rings. This should transition you to be right on top of the rings with shoulders right on top. Slowly lower to the start position and repeat.
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 40 MINUTES
1500/1250m Row
80 Burpees
80 Box Jumps (Athlete Choice)
800m Run
*P1 works while P2 rests. Complete the 800m Run together and split all other work as needed.
(Score is Rounds + Reps)
