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170720 (Thursday)


Strength Benchmark

Back Squat
Take 20 minutes to establish a new 1RM.



15-12-9-6-3 for time:
Hang Power Cleans (105/75)
KB Box Step Overs (53/35) (24/20)

For the step overs, carry a single kettlebell onto and over a box. Both feet must touch the top of the box.


170719 (Wednesday)



Work on completing the following without coming off the bar:
1 Pullup
1 C2B Pullup
1 Bar MU

Proficient? Complete a 10 minute EMOM of the series.

Still working on a movement? Perform the complex until you hit movement failure and complete the series with reps of the most difficult movement you can do.

If you do not yet have TTB, work with the Coach on developing this movement.



50 Double Unders


170718 (Tuesday)



Squat Snatch
Work up to 80% 1RM, then…

2 Squat Snatch



For time:
30 STO (75/55)
20 Pistols (alternating)
30 OHS (135/95)
20 Pistols (alternating)
30 STO


170717 (Monday)



Max Distance: Handstand Walk

We are continuing our work with inversions this week. If you’ve progressed to a point of walking, take several passes at your max distance. If you are off the wall but not walking, make efforts to stabilize. Practice some shoulder taps against the wall. If you are still working on the wall, find a friend to catch your legs off the wall and attempt balance with assistance. Still working up to getting inverted? Work with a coach on handstand tips and progressions.



In teams of 2, for time:
5K Row*

*EMOM, the non-rowing partner goes on a 100m Run


170715 (Weekend)


Saturday – Team WOD

In teams of 3, five rounds for max team reps:
60 seconds of Double Unders
60 seconds of Alternating Reverse Lunges with KB (53/35)
60 seconds of Hang Power Snatch (95/65)
Rest 60 seconds

Each partner works on a different station. Partners rotate through the three movements and on the fourth minute of each round, all rest. Score total team reps.



Sunday – Open WOD

Take 2-3 minutes to find your Max Distance Broad Jump


1 Deadlift at 85+% 1RM


“Open WOD 17.2”

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
• 50-ft. weighted walking lunge
• 16 toes-to-bars
• 8 power cleans
Then, 2 rounds of:
• 50-ft. weighted walking lunge
• 16 bar muscle-ups
• 8 power cleans
etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

M 50-lb. dumbbells
F 35-lb. dumbbells

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups


170714 (Friday)



Pause Back Squat 5×3

Work up to a heavy triple.



3 rounds for time:
500m Row
10 Thrusters (135/95)
20 Abmat Situps



300m Jog
1 Minute Lat Rollout


170713 (Thursday)



Every 90 seconds for 6 minutes (4 sets):
Power Clean + Jerk @ 50-65%

followed by…

Every 2 minutes for 8 minutes (4 sets):
Hang Clean + Jerk @ 65-80%

followed by…

Every 2 minutes for 8 minutes (4 sets):
Squat Clean + Jerk @ 80-95%

The goal here is to increase the weight on the bar each rep.



Three rounds for time:
400m Run
15 Pushups
25 Kettlebell Swings (53/35)


CFC Community Group on Facebook

11 hours ago

Joseph Brand

So for 18.5 we get to vote for 1 of 3 workouts starting at 6pm tomorrow? I’ll bring a beer for anyone that votes for the workout that doesn’t have wallballs, thrusters, burpees......or thrusters or wallballs....💪🏽 ... See MoreSee Less


Comment on Facebook

He. Is. Crazy. And I’ll be there tomorrow. Waiting on my beer because I want 0 thrusters or wallballs

I'm so confused...

My vote is: “no”

I’m guessing everyone will vote and then he will come out and say we have to do all 3!!! 🙄🙄🙄

+ View previous comments

1 day ago

Amanda Garman

I didn't realize we had CFC #triplets. Happy Birthday Fools! TJ McCurdy, Jason Larivee and Brent Love <3 ... See MoreSee Less


Comment on Facebook

Happy Birthday guys

This is adorable.

Someone redo this picture with them on it 😂

1 week ago

Kristin Lynn McNeil

.....And Go!‪Dave Castro: “#18point4” ... See MoreSee Less

.....And Go!


Comment on Facebook

Kelly Landry you were right last time... What's your guess now?

Little baby WOD? 🤞🏼

Something with balance-handstand walk Snout=snatch And “The rock” is doing Katy’s podcast!!!

Box jumps: a box is like a wall, Humpty Dumpty sat on the wall. Dog part... errrr.... HSPUs - they’re a bitch to do. Can’t see how I’m wrong with that logic

Sniff + hatch = Snatch?

castro is just nudging us until we all crack... see what i did there?

Ok, just asking- but what does this have to do with DL, handstand pushups and handstand walks? “It stinks?” What kind of clue is this?

+ View previous comments

1 day ago

Kayla Donahue

ROMWOD tonight at 7:30pm. Come take care of your backs, shoulders and hamstrings that may still be suffering from 18.4. See you later alligators! ... See MoreSee Less

3 days ago

Katy Galli

Is there anyone willing/available to judge me for 18.4 tomorrow evening at some point?😃 ... See MoreSee Less


Comment on Facebook


I can too!

You’re doing it again? #youreamazing

I need the same! Am going to the gym at 5:30. Alex, will u be there??!! 😬

I'll judge you tomorrow night if you judge me

+ View previous comments

2 days ago

Alison Wright

I'm coaching the 4:30 today and am happy to score anyone before class at 4:00 if you let me know! I can also score someone at 5:30 if you're ready to go right when 4:30 class is over! ... See MoreSee Less

#18point4 leaderboards after Friday and Saturday action.


Comment on Facebook

Katy killing it like always! #athletecoachcheersquad #thewholepackage

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