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1/11/18

Women's Self-Defense Workshop When: Sunday, January 27, 2:00-3:30 PM $10 for members and $20 for non-members. Ladies of CFA -- want to get safer, stronger, and discover your power? CFA is partnering with one of our own to host a women's self-defense seminar at our location. In this seminar, you will learn practical self-defense & personal safety strategies. The goal is for you to walk away feeling stronger, safer, and empowered to overcome stressful and threatening situations. No experience required! We just need you to show up and we will take care of the rest. Please wear comfortable clothes that you can sweat in. We promise you'll get a good workout in too! Bio: A Denver native, Jayme is a self defense instructor based in Washington, DC. Jayme started teaching self-defense in Denver with Danny McCall where she grew to the ranks of a Second Degree Black Belt in American Freestyle Karate. When she moved to Washington, DC, Jayme began practicing Krav Maga and is now an Expert I Krav Maga instructor through Krav Maga Worldwide.

Weightlifting

Front Squat (7-7-5-5-3-3 Climbing)

Front Squat

On the 2:00 x 6 Rounds:
25% Max Ring Muscle-ups
7-7-5-5-3-3 Front Squats

Scaling options for Ring MU: Bar MU, C2B, Pull-ups or Ring Rows

Metcon

Metcon (AMRAP - Reps)

4 Rounds:
:50 second Wallballs (20/14)
:50 second KBS (24/16kg)
:50 second Bike
1 Minute Rest

Take a 10 second break and start each round on the Minute.

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, January 11, 2019

Male Clients

1

Brandon
Hedrick

5:30 AM CrossFit

2 x 3 @ 245 lbs

2MU/round unbroken

1

Stephen
Kent

5:30 AM CrossFit

2 x 3 @ 245 lbs

ring rows

2

Private

4:00 PM CrossFit

2 x 3 @ 235 lbs

3

Todd
Mehrmann

4:00 PM CrossFit

2 x 3 @ 225 lbs

1 bar mu / rds 3-6

4

Kenny
Hastings

8:30AM CrossFit Class

2 x 3 @ 215 lbs

115/135/145/165/185/215

5

Heath
Dills

5-7pm Open WOD Come When ...

2 x 3 @ 205 lbs

probably should have done less weight. 3 C2B per round

6

Alto
Shambles

8:30AM CrossFit Class

2 x 3 @ 195 lbs

C2B

6

Eric
Olinger

4:00 PM CrossFit

2 x 3 @ 195 lbs

6

Hap
Clayton

8:30AM CrossFit Class

2 x 3 @ 195 lbs

6

Johnny
Quilla

8:30AM CrossFit Class

2 x 3 @ 195 lbs

6

Neil
Glezen

12:00 PM CrossFit

2 x 3 @ 195 lbs

6

Patrick
Mizzell

8:30AM CrossFit Class

2 x 3 @ 195 lbs

DU work

7

Bob
Swadley

12:00 PM CrossFit

2 x 3 @ 165 lbs

7

Jason
Leach

12:00 PM CrossFit

2 x 3 @ 165 lbs

7

Jumpin Jack
Schneider

4:00 PM CrossFit

2 x 3 @ 165 lbs

7

Justin
Lincoln

12:00 PM CrossFit

2 x 3 @ 165 lbs

mu practice

7

Robert
Johnson

5-7pm Open WOD Come When ...

2 x 3 @ 165 lbs

8

Brent
Miller

8:30AM CrossFit Class

2 x 3 @ 155 lbs

8

Scotty
In Route

8:30AM CrossFit Class

2 x 3 @ 155 lbs

9

Joey
Hager

4:00 PM CrossFit

2 x 3 @ 135 lbs

9

Paul
Rafferty

5:30 AM CrossFit

2 x 3 @ 135 lbs

10

Bernard
Tripp

6:30 AM CrossFit

2 x 3 @ 115 lbs

11

Daniel
Leatherman

5:30 AM CrossFit

2 x 3 @ 95 lbs

knee issue

12

Jesse
Patterson

4:00 PM CrossFit

2 x 3 @ 55 lbs

13

Dane
Sonnenberg

4:00 PM CrossFit

1 x 3 @ 275 lbs

1-3 RMU

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

2 x 3 @ 195 lbs

2

Cambell
Vander Haar

4:00 PM CrossFit

2 x 3 @ 155 lbs

2 MU/round

3

Myra
Harmon

8:30AM CrossFit Class

2 x 3 @ 150 lbs

3

Teeter
Miller

8:30AM CrossFit Class

2 x 3 @ 150 lbs

4

Heather
Hovan

4:00 PM CrossFit

2 x 3 @ 135 lbs

4

Katie
Tuttle

4:00 PM CrossFit

2 x 3 @ 135 lbs

failed last rep

5

Emma
Fitzsimmons

4:00 PM CrossFit

2 x 3 @ 125 lbs

knees were dead

6

Angie
Clayton

8:30AM CrossFit Class

2 x 3 @ 115 lbs

1 strict supine pu/round

6

Cindy
Orr

8:30AM CrossFit Class

2 x 3 @ 115 lbs

6

Jennifer
Taylor

12:00 PM CrossFit

2 x 3 @ 115 lbs

6

Maddy
Fero

5:30 AM CrossFit

2 x 3 @ 115 lbs

5 strict pu's a rd

7

Lauran
Stump

5:30 AM CrossFit

2 x 3 @ 110 lbs

Pu

7

Rhonda
Halford

6:30 AM CrossFit

2 x 3 @ 110 lbs

7

Shannon
Fichter

5:30 AM CrossFit

2 x 3 @ 110 lbs

8

Kelly
Nouri

8:30AM CrossFit Class

2 x 3 @ 100 lbs

C2b

9

JULIA
SILVA

12:00 PM CrossFit

2 x 3 @ 85 lbs

10

Private

4:00 PM CrossFit

2 x 3 @ 80 lbs

11

Shelly
Walsh

8:30AM CrossFit Class

2 x 3 @ 75 lbs