The struggle is real


Couple things:

1.  New shirts, tanks and hoodies will be in Thursday and ready for you.

2.  Remember that we are still collecting bottled water.  The box is in the pro-shop if you’d like to donate.

3.  Kinetic Bootcamp is having bring a friend days starting Nov 3rd, 5th, 7th and 8th.  All classes are available for you and your friends who are interested in Kinetic Bootcamp.



Push Press 1RM


Power Clean from the ground at about 75%.  * I want to see some moderately heavy 3’s with PERFECT form.  Put together all the new things you’ve learned and take out the bad habits.  They don’t have to be touch and go.

Every 30 seconds for 6 minutes perform 2 power cleans **PERFECT movement.

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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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