Sunday

“Around the World”
4 sets
1 min row
1 min single unders
1 min run
1 min bear crawl
1 min assualt bike

Saturday

Fitness

Metcon (Time)
4 Rounds
Run 400m
10 power snatch 75/55
15 abmat sit-ups
Performance
Metcon (Time)
4 Rounds
Run 400m
10 power snatch  115/75
10 GHD situps

May Athlete of the Month – Dave Casinelli!

Dave

Congrats our May Athlete of the month! Great job Dave! We are so happy to have you part of our community!

How did you first get involved with Crossfit? Take us back to your first WOD- how did that feel? What did you think?
My wonderful wife Brittany found CFA. She joined to sell  me on the idea, I thank her weekly for this introduction. My foundations was a solo with Ryan and I recall the firs class ending with a precautionary sprint to the parking lot. A bit intense I thought.
What changes have you seen in your body, health and overall fitness since starting at CFA?
I say that is changed my life and it truly did. I waw weighing close to 300, now I am under 250.  I have plenty of energy to keep up with my kids.
What is your favorite CrossFit moment?
Last year I participated in a Strong Man at BWI. This was a tremendous experience which opened my eyes.
What do you enjoy most about being an athlete at CFA?
The challenge and the team atmosphere. I enjoy competing each day with myself and others. The challenge and support is a great combination. The coaches are superb and each one brings a different strength.  They truly seem interested in my success.  The whole experience has truly been wonderful.
What goals are you working on?
Working on getting my Snatch to 200 and full clean to 250.!
What the Coaches are saying:
“I love it when Dave is in class. He always come in and puts a smile on my face. He work sooo hard, and never back down from anything. He always give 100% (especially when the workout consists of cleans or heavy weight)! I love that even when theres a workout with running or double unders he still comes and kills it on that assult bike!! Dave, uou should be proud of all that you’ve done! ”  Coach Aileen
“Dave has been a wonderful addition to the our community the past few years.  He has taken the various life lessons learned through CrossFit and really applied them to all walk of his life.  It has been so wonderful to seem him develop and grow.  Dave always bring enthusiasm and joy to a class, even when its a 5k run ;-)  Congrats Dave, this is very well deserved!” Coach Shannon
“A little known story about Dave…Before coming to CFA Dave (a small townguy from Joliet, Illinois) harbored dreams of being in the CF games. Though he had not the means & physical stature to perform at the pro level. Initially Dave was unable to graduate through foundations and receive admission to CFA. Dave then took a job at a local saw mill but
after a tragic accident of a friend he decided to follow his dream to be the best at exercising in the South Bend Region. After sponsorship from a local priest and after picking up janitorial duties after hours he was then able to train at CFA. After 2+ yrs of trying Dave finally received an invitation to compete in the Open and led his team in the final moments of 14.5 where he picked up a fumbled wall ball shot and delivered a clutch CF Open performance. During the cheers of Dave, Dave, Dave, Dave! He was
carried out of the box on the shoulders of his fellow athletes; something that has never been done before or since! ” Coach Walt

Friday

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Thursday

Fitness

Push Press (20 mins to build to 3 RM)
+
3 Rounds For time
6 TGU (alt arms)
10 pullups  (4 negatives/10 ring rows)
10 double unders (30 sec of attempts)
**no bands
Performance
Push Jerk (5,5,3,3,1,1)
rest 2-3 mins
+
3 Rounds For Time
10 HSPU
8 C2B
25 double unders

Wednesday

Metcon (AMRAP – Rounds and Reps)

2 sets
5 min AMRAP
Run 200m
10 burpees
rest 3 mins

5 min AMRAP
AB 5 cal
10 slam ball
rest 3 mins

Tuesday

Fitness

A1: Deadlift (5 sets x 3 reps)
@12×1
**2 sec complete pause at bottom
rest 1 min
A2: Ring Push-ups (5 sets x 5-7 reps)
*if no ring push-ups, regular hand release
rest 2 min
+
Prowler Push 30 yrds @100%
4-5 sets    rest 2:30
Chose a weight that allows fast foot turnover
Performance
A1: Deadlift (70×5 75×4 80×3  85×2  90×1 )
rest 1 min
A2: Archer Push-ups (5 sets x 4-6 reps)
rest 2 min
+
Prowler Push 30 yrds @100%
4-5 sets    rest 2:30
Chose a weight that allows fast foot turnover

Monday

2 sets
10 mins AMRAP
Run 200m
10 power cleans 95/65
10 push press
rest 5 mins

Goal is same number of rounds per AMRAP

Sunday

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squat

Saturday

In teams of 2 people
10 Rounds
Farmers carry 50m – 2/1.5 pd each hand
4 wall runs
10 hip GHD hip ext

**1 person working at a time, each partner completes a round then tags the other person “in”