Tuesday September 5, 2017 Strength Bench Press 5 x 5 @ 75% WOD AMRAP 18 min 30 Thrusters 95/65 30 box jumps 24/20 30/21 Cal Row 30 Toes to Bar
Author: CFP
Friday 9/1/2017
Barbell Conditioning : 10 Min EMOM 3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95) WOD: For Time 400 Meter Run, 50 Wallballs (20/14) 400 Meter Run, […]
Thursday 8/31/2017
“There’s no secret formula. I lift heavy, work hard, and aim to be the best.” – Ronnie Coleman, eight-time Mr. Olympia Strength: Deadlift Warm up to a range between 90%-100% […]
Wednesday 8/30/2017
EMOM: 10 Min 1 Power Clean, 1 Power Clean + Push Press 155/105 WOD: Conditioning AMRAP 5 50/35 Calorie Row AMRAP Macho Man (115/75) rest 5 minutes AMRAP 5 35/25 […]
Tuesday 8/29/2017
Barbell Conditioning: For Time -Change weights and continue as you finish each set. No breaks between sets. 10 Snatches (95/75) 8 Snatches (115/95) 6 Snatches (135/105) 4 Snatches (155/115) 2 […]
Monday 8/28/2017
Strength: Snatch Work 10 Min EMOM @70% 2 Power Snatches , 2 Overhead Squats WOD: 21-15-9 Power Snatch 95/65 Calorie Row …Directly into 21-15-9 Box Jump Overs 24/20 Pull-Ups Join […]
Salvador Sanchez Fundraiser
CFP: Everyone is invited to participate in a Pulled Pork Plate Sale on September 20, 2017 in support of BPA Sal Sanchez. Plates will be served at the El Centro […]
Friday 08/25/2017
WOD: Teams of 2: 600m Plate Run (45/25) 100 Power Snatches (75/55) 600m Plate Run (45/25) 75 Power Snatches (95/65) 600m Plate Run (45/25) 50 Power Snatches (115/80) 600m Plate […]
Thursday 08/24/2017
***TANK TOP THURSDAY!*** Skill/Strength: Snatch 2 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% WOD: 3 rounds 10 C2B Pull Ups 10 Front Squats (155/100) 10 Burpees […]
Wednesday 08/23/2017
There will be another order of “Chava Strong Xplode Fit Camp Shirts” that you can order in the gym in support of Coach Sal for his recent surgery. Shirts are […]