Becca

Part 1. On a 15:00Min running Clock: Build to a mod. set of 5 Reps: Overhead Squats *Start light, build to moderate.

Part 2. Every 3:00 Minutes for 15:00 Minutes (5 Sets)
20/15 Cal Bike
10 OHS #135/#95
– Rest in remaining time-
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Alex

Part 1. Hang Power Clean: 10-8-6-10-8-6*
*Light-Moderate for 1st wave and build to Moderate in the 2nd wave.
The second wave of 10-8-6 should be heavier than the first.

Part 2. AMRAP 10:00 MINUTES
5 Hang Power Cleans 155lbs/105lbs
10 Pull-Ups
30 Double Unders*
*Increase by 15 reps each round.
30-45-60-and so on..
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Alex, Nick and Dave

Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Paige and Sheryl

Teams of 3. AMRAP 30:00 Minutes
Partner 1. Max Calorie Bike ERG
Partner 2. 7 Push Jerks+ 7 Burpee Box Jumps
Partner 3. REST
Barbell Loading #135/#95
*Switch upon completion of the 14 Reps
*Score is total calories biked.
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Tim

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

Coach Brad

OTM for 20:00 Minutes
Min 1. Cals- Bike ERG
Min 2. Box Jump Overs
Min 3. Cals- Bike ERG
Min 4. DB Deadlifts 50lbs/35lbs
*Self regulate work each minute, aiming to get a good sweat in, while recovering from the week. 
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March 2023 CFD Athlete of the Month: Tyler W

Part 1. OTM for 5:00 Minutes perform: 3 Touch and Go Power Cleans
*Build to a heavy or stay across and practice cycling technique

Part 2.
5 Rounds, AMRAP 3:00 Minutes, Rest 3:00 Mins b/t rounds
3 Power Cleans #135/#95
6 Bar facing burpees
9 Wallballs
*Pick up where you left off after each round.
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Coach Laura

AMRAP 20:00 Minutes
4/4 Alt. DB Hang Snatches 50lbs/35lbs
6 Toes-Bar
24 Double Unders
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Dave

Part 1. Spend 25:00 Minutes and get that new 1 Rep Heavy Front Squat PR!!!

Part 2. For Time “Jackie”
1 Round of
1000m Row
50 Barbell Thrusters 45lbs/35lbs
30 Pullups
*Time Cap 12:00 Minutes
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Aditya

Active Recovery- 30:00 minute walk/light jog/ spend time with family.