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Class: 5:30am, 6:30am, 8:30am (MWF), 12:30pm, 4:30pm, 5:30pm, 6:30pm

Volunteers/Judges needed for Thunder on the Hill 2016 11/19/16 at 8:30am Is a 2-person event, with 4 divisions: M/M RX & Scaled, F/F Rx & Scaled. Early bird pricing is now-11/3. We will need athletes to compete but we will need Volunteers to help make this event AMAZING! Please register for either here.


Josh Fohner, a 4.5 year CFF member, was biking to the gym (in CO) and was hit by a jeep. He is currently going through multiple surgeries and is not responsive. Read more of his story here:ALLINFORJOSH Please be praying for him, his family and his medical team as they have a long road ahead of them.


1. Est. 3 RM Thruster, 15min

-no Thruster Jerks, reps must be consecutive, pulled from the ground

2. Open 14.5

21-18-15-12-9-6-3 reps for time of:

Thrusters (95/65) / (65/45)

Bar Facing Burpees

-20min cap

-Burpees are to be perpendicular to the bar with the athlete finishing the rep by jumping over the barbell. The jump must be a two foot take off.

Lewis has a wrist injury but still comes in and modifies as needed! Don’t let things become an excuse!



Coaches: Burgener

1. 3RM HSC, 15min

-Hang will be anything above the knee. Must be a Full Squat Clean. Consecutive reps

-Newer Athletes: you may perform a 3RM Hang Power Clean + Front Squat (3 x 1 HPC + 1FS)

2. EMOM for 5min: 30s ME Strict Pull Ups

-3min rest/transition-

EMOM for 5min: 30s ME Strict Ring Dips

-For larger classes, half will begin with SPU while the other half perform SRD and switch at the rest.

-Scaling options to keep you moving: banded strict pull ups/STRICT ring rows & Box Dips OR Deficit Push Ups

-Score: total reps for both

3. “Annie”

50-40-30-20-10 reps for time of:

Double Unders / Single Unders

Sit Ups

-10min cap

-that’s 150 sit ups and 150 double unders…keep that in mind when setting your workout. The goal IS NOT AN AMRAP. It’s a task: get the reps as fast as possible. Please do not just go into this met con with a “I’ll just see how far I get” mentality. If you do, you’re missing out. Plus the real goal is 6min.

-additional scaling: begin with 40 or 30 reps instead of at 50’s. If you finish in under 8, FANTASTIC! You scaled correctly. If you finish in 2min, you probably scaled way too much.

*Bonus* 10min mobility…go for it

Maddox is ready to lift…are you?



1a. 3 x 15 GHD Sit Ups

-as long as you weren’t sore from 3 x 12. If you were sore, keep 3 x 12.

-NEWER people or new to GHD work, ASK A COACH TO HELP

1b. 3 x 15 Bent Knee Good Mornings, medium weight

2a. 2 x 90s Plank, HAP, UB

2b. 2 x 40 Body Weight Lunges

-stationary, heel driven, NOT FOR TIME but for technique

-20min to complete both supersets, rest as needed

3. “Eva”


800m Run / flat 800

30 KBS (70/50) / (50/35)

30 Pull Ups / Ring Rows

-Eva is 5 RFTO. So if you can complete 5 R in the time cap, go for it! Three rounds should be plenty if you move fast enough.

-Cap: 25min



1. 5 x 3 HBBS @ heaviest from 10/27/16

-same weight across

-newer athletes: ascending with SOLID form

-25min to ramp and complete

2. AMRAP 7min:

7 OHS (135/95) / (95/65)

7 Box Jumps (30/24) / (24/20)

-Scaling options: lighter OHS &/or change the movement to Front Squats. Range of motion and mechanics should be your determining factors. You can switch to SteP Ups instead of Box Jumps if needed.

-Score: total completed Rounds + additional reps

3. Tabata: Grasshoppers / Mountain Climbers

-stick with what you start with. R and L = 1 rep

-Score: total reps completed

When was the last time you tried a different class time…maybe a 5:30am?



1. Est. 1RM DL, 15min

-newer athletes, go as heavy as your mechanics will allow. Utilize your coach!

2. AMRAP 12min:

Ascending ladder 1, 2, 3, 4, etc.

PC (225/155) / (155/100)

Muscle Ups / SPU & SRD

-Scaling options: PC should be pretty heavy. Choose a heavy weight for you…you know if you’re going too light. If you don’t have MU yet, perform 2:1 Strict PU AND Strict Ring Dips/Deficit Push Ups

*Bonus* Mobility 10min before you leave

We have a lot of new faces in the gym, make sure to meet the new athletes!




8:00-10:00am Open Gym

Utilize this time! Don’t let it go to waste. You can come in and work on things you know you should, create a WOD and perform it, make-up a missed WOD from last week, etc.

9:00am WOD

This can be a team WOD or individual WOD. You never know until you get there! (Last week was a doozy!)

Happy Birthday Burpee Day Emily!!!




Rest Day.

One more week before a new cycle! What shall it be?

Does anyone meal prep like this? You should try it. You might like it.



Check out our Title Sponsors for Thunder on the Hill 2016: