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Mobility 

1:00 Twisted Cross/side 

WOD 

For time: 

1000m Row

800m Run 

60 KB Swings, 53lbs/35lbs

40 Box Jump Overs, 24”/20”

20 Squat Cleans, 165lbs/115lbs 

Beach Muscles

3 sets of: 

10 Romanian Deadlifts

12 DB Curl-to-Press

30 GHD Twists

Competitors 

1. Strength/Skill 

EMOM x 6:00 of: 2 Touch and Go Squat Cleans @ 225-245lbs/155-165lbs

2. WOD 

205lbs/135lbs 

3. Aerobic 

AMRAP in 30:00 of: 

30 Burpees 

450m Ski 

60 Med Ball Cleans, 20lbs/14lbs 

4. Gymnastics 

EMOM x 10:00 of: 

Odd - 8 Alternating Pistols 

Even - 8 Triple-unders

Powerlifting (10:00am) 

A. Rack Deadlifts (from below knee): 5 sets x 3 reps @ 1RM Deadlift 

B1. Jefferson Curl: 3 sets x 10-12reps

B2. L-Sit: 3 sets x 30-45 sec

C. 3 sets of: 50m Yoke Carry  

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Gymnastics

10:00 Handstand Practice 

WOD

Option 1 

AMRAP in 20:00 of: 

5 Ring or Bar Muscle-ups 

75ft Handstand Walk 

50 Double-unders 

Or

Option 2 

AMRAP in 20:00 of:

10 Strict Pull-ups 

10 Strict Ring Dips 

5 Wall Climbs 

50 Double-unders 

Competitors 

1. Bench Press: Accumulate 30 reps @ 225lbs/115lbs 

2. WOD 

3. Accessories 

3 sets of: 

8-10 Incline Bench Press 

6-8 Single-arm Ring Rows/arm 

Max rep Banded Face Pulls 

Rest 2:00

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Now offering special pricing for the first 20 people who purchase Assault only memberships ($100) lock your special rate in! If you have a friend or family member who has been interested in CF but are intimidated by the barbell.... this is a perfect Intro into CF!!!! DM for questions 

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Mobility 

PVC Stretches 

Strength/Skill

Every 2:00 x 5 sets, complete: 1 Snatch Balance + 3 Overhead Squats; start @ 50% of your 1RM Snatch 

Rest, then...  

4 rounds for time of: 

50 AbMat Sit-ups 

25 Overhead Squats, 75lbs/55lbs 

Beach Muscles 

3 sets of: 

12 Bent-over DB Rows 

10 Standing KB Shoulder Press

20 Hollow Rocks + 20 sec Hollow Hold  

Competitors 

1. Strength/Skill

2. WOD 

3. Gymnastics 

4 sets of: 

15m HS Walk 

5 False Grip Strict Ring Pull-ups

Rest 2:00

4. Core 

EMOM x 12:00 of: 

Min 1 - 30 sec L-sit 

Min 2 - 8 Back extensions (not hip)

Min 3 - 30 sec Wall Facing HS Hold (Hollow) 

Endurance (10:00am) 

200m Run 

200m Row

200m Ski

Walk 200m 

400m Run 

400m Row

400m Ski

Walk 200m 

800m Run 

800m Row

800m Ski

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CFLV Weightlifting "Yes sir, General" 

1. Snatch Balance (70%-75%/3) x 3

2. Snatch (75%/3) x 5

3. Clean Pull (105%/3) x 3

4. Front Squat with :08 Eccentric (65%/6) x 3

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Save the date 9.15.18 for our in house comp! We are looking for the fittest man & woman at CFLV! We will have a scaled and RX division. Must be a FULL time CFLV member, more details will be posted as the time gets closer! In the mean time get ready to take on your workout buddies... for fun...jk for a legit competition!

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Mobility 

1:30 Squat Hold 

Strength 

Front Squats:  3 waves x 3-2-1 reps.  Start @ 70-75% of your 1-rep max. 

Rest, then...

3 rounds for time of: 

10 Handstand Push-ups

10 Thrusters, 95lbs/65lbs 

10 Burpees over the barbell 

Beach Muscles 

Accumulate a total of:

100 Banded Tricep Pressdowns

100 Barbell Curls (empty)

100 AbMat Sit-ups 

Competitors 

1. Strength 

2. WOD 115/80

3. Aerobic 2 sets of: 5 x 250m Row; Rest 45 sec.  Rest 3:00 between sets. 

4. Gymnastics 1-2-3-4-5-4-3-2-1 reps of: Unbroken Bar Muscle-ups 

Powerlifting (10:00am) 

A. Cluster Bench Press:  4 sets x 2.2; Rest 10 sec between doubles

B1. 3 sets of: 8-10 Alternating Incline KB Bench Press

B2.  3 sets of: 10-12 Supine Bodyweight Rows w/feet elevated 

C. Accumulate 50 Ring Push-ups *12 Ring Rows every time you break  

CFLV Weightlifting

"Yes sir, General" 

1. Muscle Clean (no hook, no contact) + Push Press

(40%-50%/3+3) x 4

% based off of best Push Press

2. Clean + Jerk

(75%/3+2) x 4

3. Snatch Pull

(100%/3) x 3

4. Back Squat

Work up to a 5RM then do 85% of 5RM for 6 Reps x 4 Sets

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