Monday 6/11/2018
Skill/Strength Back Squat WOD 15 AMRAP -60 Double Unders -30 Cal. Row -15 OHS 115/80
Author: CFP
Friday 6/8/2018
Birthday WOD For Instructor Aleman Buy in 38 Cal Bike 6 Rounds -10 Deadlift 225/155 -19 DB Snatches 45/25 -80m Sled push 90/50 Cash out 38 Cal Row
Thursday 6/7/2018
Tank Top Thursday! Strength: Shoulder Press 5 @ 75% 3 @ 85% 1+ @ 95% Partner WOD: AMRAP 20 *1 Tower Run TOGETHER Partner 1: Runs 1 Lap Partner 2: […]
Wednesday 6/6/2018
Warm Up: “Sally Up” Air Squats Strength/Skill: Clean Work EMOM x 10 Segmented Clean Pull (1″, knee, mid-thigh) + Hang Clean High Pull + Full Power Clean (Keep weight light/moderate) WOD: AMRAP […]
Tuesday 6/5/2018
Strength: Deadlift 5 @ 75% 3 @ 85% 1+ @ 95% WOD: 4 Rounds 18 OH KB Lunges (53/35) 21 Slamballs (20/15) 27 Sit Ups 400m Run
Monday 6/4/2018
Strength: Bench Press 5 @ 75% 3 @ 85% 1+ @ 95% WOD: 21 – 15 – 9 – 6 – 3 Calorie Bike Clean & Jerk (115/80) Pull Ups […]
6/1/2018
“Jules” For Time Buy In: 100 Double Unders 5 Rounds Of: -31 KBS -20 Goblet Squats -16 KB Sit-ups Cash Out: 100 Double Unders CFP would like to invite everyone […]
Thursday 5/31/2018
Tank Top Thursday! Warm-up -1 Tower+400 Meter jog Skill/Strength Snatch Balance 5×3 Work to a Heavy Load WOD In a 3min Window -30 Cal. Row MAX EFFORT SNATCH 95/115/135/115/95 Score […]
Wednesday 5/30/2018
Skill/Strength Front Squats & 8×1 OHS Pause at Bottom for 5 sec Moderate weight work up slowly to a heavier set. WOD 6 Rounds -50 Double Unders -20 KBS 54/35 […]
Tuesday 5/29/2018
Strength/Skill Bench WOD 14 Rounds -7 Squat Cleans -7 Burpees Over Bar