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“CFA Anywhere” WOD, March 4, 2025

“CFA Anywhere” – Tue, Mar 4
Week 2 of the CFA Open is officially underway!

Our dress up theme this week is “Dynamic Duos”. We will have the exact same schedule this Friday that we had last Friday.
I should have the updated leaderboard sometime in the middle of the week. Who will be in the lead after Week 1, The “Benchin Blue Ballers” or “Let's Get this B(red) 🥖”?

Our week 2 sponsor is a company called “Strokes Gained”. They are a hydration supplement company that sells an electrolyte blend. They will be in attendance at FNL this week giving out samples. Who knows, they may possibly even be doing some giveaways!

Enjoy your week!

Warm Up

4:00 AMRAP
:15 (per side) Elevated Hamstring Stretch
5 (per side) Donkey Kicks
10 (per side) Single Leg Calf Raise
5 No Push Up Burpee

Athletes Notes

Bodyweight Metcon
Bodyweight: Strength (Checkmark)

3 sets
8-12/leg Tempo Backpack Single Leg Romanian Deadlift @4011
-rest :90 b/t sets

Athletes Notes

Score

  • This workout is scored on completion of the work. Use the checkbox.

Workout Flow

8-12 Tempo Backpack Single Leg RDL – left leg
8-12 Tempo Backpack Single Leg RDL – right leg
-rest :90-
8-12 Tempo Backpack Single Leg RDL – left leg
8-12 Tempo Backpack Single Leg RDL – right leg
-rest :90-
8-12 Tempo Backpack Single Leg RDL – left leg
8-12 Tempo Backpack Single Leg RDL – right leg

  • Tempo is 4011: 4 second descent, no pause, 1 second ascent, 1 second pause at the top before the next rep.

Demo Videos

Scaling

3 sets
8/leg Tempo Backpack Single Leg Romanian Deadlift @4011 OR Hand Supported Single Leg Romanian Deadlift
-rest :90 b/t sets –

Mayhem Mom Mods

3 sets
8-12/leg Tempo Backpack Single Leg Romanian Deadlift @4011
-rest :90 b/t sets-

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

Bodyweight: Grizzlies (3 Rounds for reps)

3 Sets @ consistent effort
:30 Max Squat Jumps
:30 rest
:60 Max Burpees
:30 rest
:90 Max High Knees to Jumping Jack
:30 rest

Athletes Notes

Score

  • This workout is scored based on how many reps of each movement you complete.
    —Score 1: Total Squat Jump
    —Score 2: Total Burpees
    —Score 3: Total High Knees to Jumping Jack

Workout Flow

On a running clock:

:30 Max Squat Jumps
-rest :30-
:60 Max Burpees
-rest :30-
:90 Max High Knees to Jumping Jack
-rest: 30-
:30 Max Squat Jumps
-rest :30-
:60 Max Burpees
-rest :30-
:90 Max High Knees to Jumping Jack
-rest: 30-
:30 Max Squat Jumps
-rest :30-
:60 Max Burpees
-rest :30-
:90 Max High Knees to Jumping Jack

Demo Videos

Scaling

3 Sets @ consistent effort
:30 Squat to Calf Raise
:30 rest
:45 No Push Up Burpee
:30 rest
:60 High Knees to Jumping Jack
:30 rest

Mayhem Mom Mods

3 Sets @ consistent effort
:30 Squat to Calf Raise
:30 rest
:60 Modified Burpee – knee push up, no jump
:30 rest
:90 High Knees to Jumping Jack
:30 rest

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

Minimal Metcon
Minimal: Strength (3 Rounds for reps)

3 sets
8/leg Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift @4011
-rest :90 b/t sets-

Athletes Notes

Score

  • This workout is scored based on the DB weight used.

Workout Flow

8 Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift – left leg
8 Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift – right leg
-rest :90-
8 Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift – left leg
8 Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift – right leg
-rest :90-
8 Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift – left leg
8 Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift – right leg

  • Tempo is 4011: 4 second descent, no pause, 1 second ascent, 1 second pause at the top before the next rep.

Demo Videos

Scaling

3 sets
6/leg Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift @4011 OR Tempo Hand Suppported Single Leg Romanian DL
-rest :90 b/t sets-

Mayhem Mom Mods

3 sets
8/leg Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift @4011
-rest :90 b/t sets-

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

Minimal: Grizzlies (3 Rounds for reps)

3 Sets @ consistent effort
:30 Max Box Jump Overs (24/20)
:30 rest
:60 Max Burpee
:30 rest
:90 Max Double Unders
:30 rest

Athletes Notes

Score

  • This workout is scored based on how many reps of each movement you complete.
    —Score 1: Total Box Jump Overs
    —Score 2: Total Burpees
    —Score 3: Total Double Under

Workout Flow

On a running clock:

:30 Max Box Jump Overs
-rest :30-
1:00 Max Burpees
-rest :30-
:90 Max Double Unders
-rest: 30-
:30 Max Box Jump Overs
-rest :30-
1:00 Max Burpees
-rest :30-
:90 Max Double Unders
-rest: 30-
:30 Max Box Jump Overs
-rest :30-
1:00 Max Burpees
-rest :30-
:90 Max Double Unders

Demo Videos

Scaling

3 Sets @consistent effort
:30 Box Step Overs
:30 rest
:45 Burpees
:30 rest
:60 Single Unders
:30 rest

Mayhem Mom Mods

3 Sets @ consistent effort
:30 Box Step Overs
:30 rest
1:00 Modified Burpees – knee push up, no jump
:30 rest
:90 Double Unders OR Single Unders
:30 rest

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!