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Back to School

By Jbrause | In WOD | on September 10, 2017

To prove to Dad that I’m not a fool

-Billy Madison


Hey CFCCers,

September’s here and school is back in session! With an influx of new members and a return to normal routines what better time than now to revisit and review the technique for some of our foundational movements. The following three weeks we’ll be focused on improving our essential lifting, gymnastic, and cardio movements- both with some spicy skills and drills sessions and  a focus on enforcing competition-style movement standards. Coaches may be a little stricter than they have been recently- this is just because we care! Come in ready to get after it, technical work now will pave the way for PR’s later!



Part A-

Rowing Skill Review

followed by –

2 min Rowing (without foot straps)

followed by-

5x 15s Max Effort Row (for fastest split) : 45s Rest

Part B-

2s Pause Front Squats

4×4 @ ~75%

Part C-

‘Orange Crush’

For Time-

60 Cal Row

50 Wallballs (20/14)

40 Box Jump Overs (24/20)

*Movement standard focus: Wallball range of motion- full squat in bottom, hit center of target at top.

ADV- Wallballs (30/20)



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