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. […]

Partner WOD Farmer Carry: 1 lap Partner 1: KB farmer carry 53/35 in each hand. Partner 2: Slam Ball carry 30/15 If the slam ball touches the ground. Reset the […]

Strength: Deadlift 5 x 5 Progressive Loading  WOD: 15 Minute Ascending Ladder Starting at 1, add a rep every minute of Hang Cleans 75/45 and Burpees Example Minute 1 – […]

Strength: Shoulder Press 3 x 3 Skill: Rope climb Technique   WOD: 25 minute cap Buy in: 3 Rope Climbs 5 Rounds 15 Wall Balls 20/14 12 KBS 70/44 9 Box Jumps […]

Strength Bench 5 x 5 Progressive loading WOD: 500 meter row 21 Overhead Squats 95/65 500 meter row 15 Power Snatch 95/65 500 meter row 9 Clean and Jerks 95/65 […]