Strength Wendler Deadlift Tuesday’s WOD should have gotten juices flowing and the legs warmed for the rest of week. WOD 15/12/9/12/15 -Deadlift 225/175 -Landmine Thrusters 45/25lb plate

Strength Wendler Squats WOD Descending and Ascending ladder of the following movements -Squat Cleans 155/115 10,9,8,…….3,2,1 -Burpees Over Bar 1,2,3…….8,9,10 Every 3 minutes complete 1 round of “Cindy” 5 Pull-ups/Ring […]

Strength: Wendler Press WOD: 3 rounds for time 800 m row 10 shoulder to overhead 10 burpees 10 squat cleans 10 burpees  

NEW YEARS WOD 2015 For Time Goodbye 2015 with a 2015m row -31 SDHP 53/35 -28 Box Jumps 24/20 -31 Shoulder 2 Overhead 135/95 -30 Wallball Sit-ups 20/16 -31 Push-ups […]

Reminder last class for today will be held at 6pm. Strength  Wendler Bench Press WOD 3200m  30/30 Interval Row Athlete will row max effort for 30 seconds, and rest for […]

Strength: Front Squats 5×5, last 2 sets should be heavy WOD: 21 Hang Cleans (155/115) 21 Burpee Jump Over Bar 3 Rope Climbs 15 Power Cleans 15 Burpee Jump Over […]

WOD Chutes & Ladders Chute 20/16/12/4 -Cleans 135/95  -T2B Ladder 4/12/16/20 -Shoulder to Overhead 135/95 -Evil Wheels w/Bar Last year CFP hosted a “Turkey WOD” on Thanksgiving morning, this year […]

Strength: Wendler Press WOD: For Time 27-21-15-9 Calorie Row Russian Kettle Bell Swings (70/44) Double-Unders 100-200-300-400 meter runs

Strength: Wendler Deadlift and Bench Press WOD: For Time (20 minute cap) 50 Landmine Back Rows (90/25) 40 Floor Press (185/115) 30 Landmine One-Armed Shoulder Press (45/25) 20 Deadlifts (185/115) […]