WOD
 | Tue, Apr 15 2025 |  |
 Coach B
It's another HEAVY DAY at CFA! We'll be working our back squats going for heavy a 3-rep. As always, we will not compromise technique - mechanics are always the most important. Let's get HEAVY! 💪🏻
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 | Happy Birthday: Josh |
| CrossFit 20250415 | Bar muscle up class 2025 0415 | Back Squat 3 Rep Max | Other Results | STAY HYDRATED |
CrossFit 20250415
(Weight)
WARM-UP:
200m walk
20 jumping jacks
10 Spiderman lunges
10 alternating Cossack squats
5 air squats
10 lateral shuffles (right/left)
10 alternating cross-legged standing hamstring stretch
5 goblet squats
10 squat jumps
10 deficit calf raises
5 paused goblet squats
WOD WARM-UP: 3-5 sets
3 back squats
– Rest 1:00-2:00 between lifts
– Start light and build to working weight
HEAVY DAY! WOD: For load:
3-3-3-3-3-3-3
Back squat
– Rest 3:00 between sets
STIMULUS NOTES:
Build to 3-rep-max or a set that feels heavy
All sets at 75% of 1-rep-max or heavier for most athletes
STRETCHING:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)
| 0% |  | |  | 0% |
| 1st | 150 Rx | Julie A Tue, Apr 15, 2025
Erandi Tue, Apr 15, 2025 | | 2nd | 55 Rx | Kelly Tue, Apr 15, 2025
Rosie Tue, Apr 15, 2025 | | 1st | 225 Rx | Coach J Tue, Apr 15, 2025 |
| Anthony V | 235 Rx | | | Coach J | 225 Rx | | | Erandi | 150 Rx | | | Julie A | 150 Rx | | | Gayle | 125 Rx | | | Rosie | 55 Rx | | | Kelly | 55 Rx | |
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Bar muscle up class 2025 0415
(Check In)
Week 6, Day 2: strength day
Warmup: crossover bands
5 rounds for quality:
5 banded wide grip strict c2b
10 DB pullovers (3 down, pause, fast up)
8 tempo push-ups (3 down, 3 hold, fast up)
3 rounds:
8-10 elbow plank rotations (4-5 per side)
8-10 weighted GHD back extensions (45#/25#)
| 0% | | | | 0% |
| Coach J | Yes | | | Coach E | Yes | | | Brice | Yes | |
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Back Squat 3 Rep Max
(Weight,  3 Rep Max)
Back Squat
3 Rep Max Weight
| 100% | | | | 0% |
| 1st | 180 Rx | Coach E Tue, Apr 15, 2025 | | 2nd | 150 Rx | Julie A Tue, Apr 15, 2025
Erandi Tue, Apr 15, 2025 | | 3rd | 115 Rx | Natalie Tue, Apr 15, 2025 | | 1st | 315 Rx | Coach C Tue, Apr 15, 2025 | | 2nd | 225 Rx | Coach J Tue, Apr 15, 2025 | | 3rd | 195 Rx | Brice Tue, Apr 15, 2025 |
| 1st | 210 Rx | Julie A Mon, Jun 30, 2025 | | 2nd | 185 Rx | Erandi Mon, Jun 30, 2025 | | 3rd | 180 Rx | Nicole Wed, Dec 3, 2025
Coach E Tue, Apr 15, 2025 | | 1st | 345 Rx | Kyle Wed, Dec 3, 2025 | | 2nd | 335 Rx | Coach C Mon, Jun 30, 2025 | | 3rd | 285 Rx | Brandon Wed, Dec 3, 2025
Joe K Mon, Jun 30, 2025 |
| Coach C | 315 Rx | | | Anthony V | 235 Rx | | | Coach J | 225 Rx | 7th | | Brice | 195 Rx | | | Coach E | 180 Rx | 3rd | | Perry | 155 Rx | 10th | | Erandi | 150 Rx | | | Julie A | 150 Rx | | | Madison | 140 Rx | | | Gayle | 125 Rx | | | Natalie | 115 Rx | 8th | | Kailey | 65 Rx | | | Rosie | 55 Rx | 9th | | Kelly | 55 Rx | 9th |
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STAY HYDRATED
Apr 7, 2025 - Apr 30, 2025 (24 Days) 
It’s April and it’s getting warmer, plus our focus this month is ENDURANCE. There’s no better time to remind ourselves to stay hydrated!
Everyday this month we are drinking 60oz of water!
Grab your favorite water bottle and let’s get hydrated!!
Congrats to Brandon for winning last months lunge challenge drawing!
| Coach B | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Julie A | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Carlos | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach E | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Will | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Chloe | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach C | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Nick | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Tricia | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach A | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Rosie | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Anthony V | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 |
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Coach B 10:59am
