Strength: Bench Press Use 90% of max as working max. Set 1- 5 @ 75% Set 2- 3 @ 85% Set 3- 1+ @ 95% WODS: Players choice! Either complete […]

Strength Back Squats Use 90% of 1RM as your working max. Example if your max is 320, use 288 as working max. Set 1 – 5 rep @ 75% Set […]

Strength: Strict Landmine Rows 5 x 5 90/60  WOD: 4 Rounds for time. 50 Walking Lunges 500 Meter Row 20 Push ups 20 Sit ups 50 Double Unders

Strength: Front Squats 3×5 @ 67% 3×3 @ 72% 3×1 @ 81% WOD: You must load your own bar during the workout! 10 Cleans @ 115/75 10 Pull ups 10 […]

Strength: Back Squats 7 x 5 @ 70 WOD: 5 Rounds 4 minutes of work/4 minutes of rest. 30 Cal Row 12 Burpees 10 Meter Shuttle Runs Each round will […]

STRENGTH: Strict Press: 5 Sets to establish a working 1RM for the day. Use your Max for the day, add 30% and preform 3×3 Push Press/Jerk WODS WOD A) 1 […]

Strength Bench: 5 x 5 Core work: Tabata abs For time: 115/80-lb. thrusters, 10 reps 50 Double Unders 115/80-lb. thrusters, 8 reps 40 Double Unders 115/80-lb. thrusters, 6 reps 30 Double Unders […]

Strength Back Squat 6 x 6 @ 68% WOD: 5 Rounds 1 minute row for Calories 1 minute Power Cleans 135/95 1 minute Bar facing burpees 1 minute rest Keep […]

“Third Annual Mash Potatoes Mash Up” Partner WOD Both work together to complete: -50 clean & jerk (135/95) -100 Burpees -50 KBS (53/35) -100 Wallball (20/14) -50 Toes to Bar […]

IF YOU HAVEN’T SIGNED UP FOR THE CFP SECRET SANTA, TODAY IS THE LAST DAY! WE WILL BE PICKING NAMES TOMORROW, 11/23/2016, THROUGHOUT THE DAY AS ATHLETES PARTICIPATING SHOW UP. […]