Strength: Dead Lift WOD: 30 minutes to attack your Goat. Work on whatever you’re not good at… Double Unders, Lifts, Pull-Ups, Muscle Ups, Pistols, etc  

Strength: Shoulder Press WOD: 15 Minutes AMRAP 15 Push Press                       135/115         115/95 15 Chest 2 bar Pull ups                                Pull ups 15 Lunges Plate OH             45/25             25/10

  Strength: Back Squat WOD: Buy In: 1 Rope Climb 3 Rounds for Time 20 Wall Balls (20/16) (16/14) 15 Power Cleans (155/115) (135/95) 10 Box Jumps (30/24) (24/20) Cash […]

Strength: Dead Lift WOD: 5 rounds for time 500 meter Row ***3 minute rest between each round***

Strength: Shoulder Press WOD: 20 minute AMRAP 6 S2OH (155/105) 12 Pull-Ups 18 Box Jumps 200 m run  

Strength: Bench Press WOD: 21-15-9 Thrusters (95/65) HSPU Pistols

“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 -100 Deadlift […]

Strength Wendler Shoulder Press WOD For Time -10 Over Head Squats -20 KBS -30 Pull-ups -40 Hang Power Snatch -30 Pull-ups -20 KBS -10 Over Head Squats REMINDER!!! CFP would […]

Strength Wendler Backsquat WOD 4 Rounds for Time -10 Squat Cleans 155/105 -15 Burpees Box Jumps 24/20 CFP would like to remind all of our athletes that for Wednesday the […]

WOD: 10 bear complexes 31 burpees 10 snatches 31 HSPU 10 wall walks 31 goblet squats ***Every 66.6 seconds 3 KBS Min: 1:06, 2:12, 3:18, 4:24, 5:30, 6:36, 7:42, 8:49, […]