Happy Sunday everyone! We hope you all enjoyed this warm fall weekend. Be ready for the temperature drop ahead — a cold front will be rolling in over the next few days, so make sure to dress warm! 🥶
We’re heading into a well-deserved deload week, and we’re excited to keep building on all the progress you’ve made. Throughout the week we’ll continue working on the power clean, bench press, and overhead squat/front squat, but at lighter loads. This will give us the chance to focus on muscle memory, mechanics, and sharpening technique so we’re mentally and physically prepared to retest our one-rep maxes next week.
We’re also kicking off Week 2 of our November Challenge: Turkey Trot & Gobble Gains. The goal is to Run, Row, or Bike 5 miles this week and attend at least three classes. Keep logging those miles and showing up — consistency will carry you far this month!
Looking ahead, Tuesday, November 11th, we will be running one class ONLY at 9:00 AM in honor of Veterans Day. All other classes will be canceled for the day. Be on the lookout for Open Gym times that may be announced by coaches. If you’ve been working on October’s extra credit for the Hero WOD “Chad,” there may be an opportunity to complete it then. We’ll also be tackling a longer grind during class, so we hope to see you there!
Let’s have an awesome week and continue building momentum together. Rest, recover, and come ready to get after it! 💪🔥
WORKOUTS FOR THE WEEK:
MONDAY
STRENGTH – ALL
Bench Press
5×5 @ 60% (RPE 6)*
*This is a Deload week.
(Score is Weight)
Week 6 of 7
The Other CF Total Strength Cycle
WORKOUT – PERFORMANCE
AMRAP x 15 MINUTES
10 DB Shoulder to Overhead (50/35)
10 Toes to Bar
10/8 Cal Assault Bike*
*C2: 12/10
Echo: 8/6
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 15 MINUTES
10 DB Shoulder to Overhead (35/20)
10 Toes to Something
8/6 Cal Assault Bike*
*C2: 10/8
Echo: 6/5
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.
1.) 3×3
Snatch Pulls @ 85-90%
(Score is Weight)
2.) 5-6 SETS*
1 Snatch
+ 1 Hang Snatch
*Option for Squat or Power. Build to a moderate-Heavy weight.
(Score is Weight)
TUESDAY
WORKOUT – ALL
ON A 22:00 RUNNING CLOCK…
1 Mile Run
-Immediately Into-
AMRAP in Time Remaining…
25 Sit-Ups
20 Plate Ground to Overhead (Athlete Choice)
15 Hand Release Push-Ups
(Score is Rounds + Reps)
COOL DOWN – ALL
2-3 SETS FOR QUALITY
10 SLOW Cat/ Cows
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash
-Rest As Needed b/t Sets-
WEDNESDAY
STRENGTH – ALL
3 SETS
10 DB Front Raises (light)
-Rest :30-
10 Chest Supported DB Rows (mod)
-Rest :30-
10 DB Lateral Raises (light)
-Rest 1:00 b/t sets-
WORKOUT – PERFORMANCE
EVERY 2:30 x 5 SETS
30 Double Unders
2 Rope Climbs
10 Alt. Pistols
-Rest w/ Time Remaining-
(Score is Slowest Set)
WORKOUT – FITNESS
EVERY 2:30 x 5 SETS
50 Single Unders
2 Rope Lay to Stand
10 Alt. Single Leg Box Squats
-Rest w/ Time Remaining-
(Score is Slowest Set)
EXTRA CREDIT – ALL
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.
1.) 2-3 SETS
12 SLOW Banded Lat Push-Downs
10 Jumping Lat Push-Downs
6 Hanging Lat Push-Downs
-Rest As Needed b/t Sets-
2.) EMOM x 12 MINUTES
1 Bar Muscle-Up or 1 Jumping Bar Muscle-Up
THURSDAY
STRENGTH – ALL
Power Clean
5×2 @ 60% (RPE 6)*
*This is a Deload week.
(Score is Weight)
Week 6 of 7
The Other CF Total Strength Cycle
WORKOUT – PERFORMANCE
AMRAP x 12 MINUTES
1 Deadlift (155/105)
2 Power Clean
3 Hang Power Clean
10 Chest to Bars
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 12 MINUTES
1 Deadlift (115/75)
2 Power Clean
3 Hang Power Clean
10 Pull-Ups
(Score is Rounds + Reps)
FRIDAY
STRENGTH – PERFORMANCE
Overhead Squat
5×5 @ 60% (RPE 6)*
*This is a Deload week.
(Score is Weight)
Week 6 of 7
The Other CF Total Strength Cycle
STRENGTH – FITNESS
Front Squat
5×5 @ 60% (RPE 6)*
*This is a Deload week.
(Score is Weight)
Week 6 of 7
The Other CF Total Strength Cycle
CLASSIC WORKOUT – PERFORMANCE
“NANCY”
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
CLASSIC WORKOUT – FITNESS
“NANCY”
5 ROUNDS FOR TIME
400m Run
15 Front Squats (95/65)
(Score is Time)
EXTRA CREDIT – ALL
NOTE — November’s extra credit focus will revolve around Snatch Development & Bar Muscle-Up Development.
1.) 6 SETS FOR TIME
5 Power Snatches (135/95)
5 Bar Muscle-Ups
-Rest 1:00 b/t Sets-
(Score is Total Working Time)
SATURDAY
PARTNER WORKOUT – ALL
IN TEAMS OF 2…
ON A 25:00 RUNNING CLOCK…*
200/175 Cal Bike
-Immediately Into-
AMRAP w/ Time Remaining…
100 Double Unders or 200 Single Unders
80 DB Alt. Hang Power Snatch**
60 DB Goblet Alt. Lunges**
*P1 works while P2 rests. Split work as needed.
**Loading Recommendations…
DB: P: (50/35) | F: (35/20)
(Score is Rounds + Reps)
