Tuesday 8/18/2015
Strength Wendler Press WOD 3 Rounds for Time -12 T2B -21 Hang Power Snatches -400m Run
Month: August 2015
Monday 8/17/2015
Strength Wendler Back Squat WOD 8 Minute AMRAP -8 Squat Cleans 155/105 -8 Pull-ups 2 Minute Break 8 Minute AMRAP -8 Dumbbell Snatches 45/35 -8 Burpees
Friday 8/14/2015
Oscar Puentes Hero WOD -7 Wall Walks w/ your partner -21 Burpee Box Step-ups w/ your partner -503 meter run w/ your partner -20 Kettle Bell Swings W/ your partner […]
Thursday 8/13/2015
Strength Wendler Deadlifts WOD 2 Rounds for Time -400 Meter Run -30 Knees to Chest -30 Deadlift 135/95 -30 Air Squats Don’t forget we got new CFP shirts and we […]
Wednesday 8/12/2014
Strength Press Skill 10×1 Push Press, Push Jerk try to complete unbroken at 135/95 “Mini WOD Hump Day” 7 Minute AMRAP -100 Meter Run -7 Toes 2 Bar -7 Box […]
Tuesday 8/11/2015
Strength Wendler Back Squat Skill Work 6×1 Squat with a 5 second pause at the bottom W/ a running clock complete on your own. WOD -15 Over Head Squats 75/53 -10 […]
Monday 8/10/2015
Strength Bench Press Skill Work Clean & Jerk 7 minute EMOM 1 Power Clean, 1 Hang Clean, 1 High Hang Clean, 1 Jerk. As heavy as possible for the weight. […]
Friday 8/7/2015
Sal’s Birthday WOD!!! 8/9/1981 34 Minute Time Cap -34 Squat Cleans -34 Deadlifts -34 Floor Press -34 Cleans -34 Push Press -34 Snatches -34 Squats -34 Unbroken Double Unders or […]
Thursday 8/6/2015
First CFP would like to thank all the athletes that came to gym for our annual “Black Rhino” hero WOD. Strength Bench Press WOD 16 Minute Time Cap -100 Kettle […]
Wednesday 8/5/2015
Please come and help us honor this great man, don’t forget to bring your blue shirts.