4 Rounds for time

20 Pull-ups

20 Box Jumps

20 Toes to bar

20 Air Squats

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Maxing out


This week we will be testing our 1RM’s for the Deadlift, Squat and presses.  DO NOT expect enourmous gains as we have only done essentially 2 weeks of 5’s and 3’s.  This week we are also going to be moving from the ground as far as the OLY lifts are concerned.  Now, as the range of motion goes up (from the ground to the shoulders) the reps will go down (2’s, 1’s) and the weights go up (-75%).  As these weights go up I (and the weight of the barbell) will demand you to be moving under the barbell.  Power cleans and snatches have their place but, there is no place for them when working at heavy weights.  As the weeks go on full movement will be the standard.


Back Squat 1Rm


125 KB swings (70,53) EMOM do 5 burpees

*complete 100 banded good mornings before you leave the gym.

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10am:  Jerk work


5 Rounds

Run 1 lap

15 Deadlifts (135, 95)

15 Shoulder to overhead (135,95)


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Team time


This has never been done before, or at least never tried.  Hopefully we can pull off a co-ed team and see how it goes.


Teams of 4.  Must be 2 girls and 2 guys

15 minutes to first Establish a 1 RM overhead squat


*Follow the leader style..

30 Wall balls

30 pull-ups

30 alternating pistols

30 alternating 1 arm KB/DB snatches (53, 35)

Finish with. ..135 pound barbell carry once around the track.  The carry must be coed at all times

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Water donations

We have such a wonderful community here at CFW. I know many of us would love to expand that to be helpful to our larger community.

One excellent organization that does that is Woodbridge Homeless Outreach. This is a completely grass-roots, volunteer driven organization that is helping people and changing lives. You can follow their work by liking their Facebook page at

One of their most important outreaches is trying to provide our most basic need: water. We’ll be collecting bottled water at CFW October 17th  through October 31st to help our less fortunate neighbors. Just bring your bottled water to the gym and we’ll get it to Woodbridge Homeless Outreach!


Thank you for your help!



Deadlift 3RM

1 Set of 3 @95%, 1 @ 90%


EMOM for 12 minutes

Even minutes: OHS (95, 65)

ODD minutes: 40 double unders

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Swoll sista??


Support is huge at CFW.  Especially when you’re grinding out those last few reps.  Who can you count on to motivate you?  A swoll sista or a swoll bro?


Front Squat 3RM  1@95% 1 @90%


With a 10 minute cap

21, 18, 15, 12, 9, 6, 3


Push jerk

*75/55 for both bars

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You guys are moving really well with these Oly lifts!  All the coaches are definitely noticing some really good movement and weights.  Stick with the process and you’ll see the ever talked about “GAINZ”.


3Rm Hang Snatch

3×3 Push press

EMOM for 8 minutes

6 HSPU’s.  *remaining time get max toes to bar


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Back Squat 3Rm

1 Set of 3 at 95% and one at 90%


10 min AMRAP of

20 overhead walking lunges (45, 25)

15 Pull-ups

20 Sit-ups

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Week of 3’s


This week starts a week of progression to testing your 1 RM’s in lifts.  Also, next week we are going to be moving from the hang down to the floor in the OLY lifts.  It’s going to take some more time before we are going to test the OLY 1Rm.  There is more chance for error when there is a longer range of motion for the bar to travel.  Hopefully, you’re going to see some good progress in movement and strength along the way.  Be patient with the OLY lifts, they’re tough.

Also, if you’re interested in the Powerlifting Seminar it starts tomorrow.  E-mail to get into the class of your choice.


Hang Clean 3Rm (from the top of the knee)

1 set at 95%, 1 set at 90%


3 Rounds

30 KB Swings

30 Wall balls

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Real food by Jenn V


I recently asked Mrs Jenn Voss if she want to do some guest posts seeing that she’s sooo smart and pretty and she agreed first of all and then said she’d love to.  Here is a guest post from the wonderful JV about REAL FOOD and some things to think about…

One of the things I get asked about most often is protein powder.

Truth be told, I’m not a huge fan. I know many people love them, but for most people, a protein-rich diet of real food (including good fats and quality carbs) is more than enough to facilitate muscle growth and recovery. And if you have issues with either sleep or digestion, it’s best to avoid protein powders altogether.

Luckily, it’s easy to make great REAL FOOD smoothies to replace (or supplement) your protein powder usage. Here are some things to include:

*Egg yolks – Buy the best quality eggs you can. Farm-fresh, humanely raised are best. While egg whites have slightly more protein, they can negatively affect digestion so it’s best to separate them and save them for something else.

*Gelatin – This is an excellent source of protein. It’s easy to add to lots of things, but especially smoothies. You want a quality, grassfed brand. This is my favorite: Many nutrition authors also like this one: If for some reason the texture of gelatin bothers you, you can use this gelatin: While slightly more processed, it does not “gel up” and dissolves in both hot and cold.

*Coconut milk, sheep or goat yogurt, or raw milk (if you tolerate it) – While not excellent sources on their own, they do provide some protein and are excellent bases for your smoothie.

*Nut butters (or just nuts if you have a good-enough blender) – To get the most nutrition here, nuts should be soaked/dehydrated or sprouted.

*For additional nutrition, consider trying (1) mineral powder ( or even a pinch of sea salt, (2) a handful of frozen spinach (you really won’t taste it!) or (3) half an avocado (again, you won’t taste it and it adds healthy fat, although this is best pre-workout).

*For flavor, bananas (freeze them when they get too brown and use the frozen ones in your smoothies), real cacao powder, frozen fruit, or vanilla or almond extract (gluten free).

I’m not much of a berry fan, so I tend to make chocolate protein shakes. Although I don’t measure, here’s about what my “recipe” would look like. If you don’t like chocolate, you can simply increase the vanilla extract for a vanilla shake, or use your favorite frozen berries instead.

~4-6 ounces coconut milk

~1-2 egg yolks (they make the smoothie quite thick and creamy, so start with 1 and see how you like the consistency)

~Frozen ripe banana

~2-3 Tbsp. cacao powder

~2 Tbsp. sprouted nut butter

~Scant tsp. vanilla extract

~1 Tbsp. gelatin

~1 tsp. dolomite powder

~Ice as needed to make desired consistency

Blend together and enjoy! (This keeps well in a thermos during a workout, or you can freeze in freezer pouches to pack, and they’ll thaw by lunch.)

A note on sweeteners: With the frozen banana added, this is fairly sweet. If it’s not sweet enough, you could try adding another banana. If you’d still like it sweeter, try a bit of raw honey or a few drops of stevia (this is the only brand I recommend: (If you make a berry smoothie instead of chocolate or vanilla, you will probably need a bit of sweetener to counteract the tartness of the berries.)  This is approx 30g of protein!!

Boom!  Thanks JV for the insight and recipe!


10am: skill of your choice.  (yes the coach is fully prepared for this!)


4 Rounds

run 1 lap

60 Double Unders

20 Burpess


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