Strength Wendler Press WOD 3 Rounds for Time -12 T2B -21 Hang Power Snatches -400m Run

Strength Wendler Back Squat WOD 8 Minute AMRAP -8 Squat Cleans 155/105 -8 Pull-ups 2 Minute Break 8 Minute AMRAP -8 Dumbbell Snatches 45/35 -8 Burpees

Strength Wendler Deadlifts WOD 2 Rounds for Time -400 Meter Run -30 Knees to Chest -30 Deadlift 135/95 -30 Air Squats Don’t forget we got new CFP shirts and we […]

Strength Press Skill 10×1 Push Press, Push Jerk try to complete unbroken at 135/95 “Mini WOD Hump Day” 7 Minute AMRAP -100 Meter Run -7 Toes 2 Bar -7 Box […]

Strength Wendler Back Squat Skill Work 6×1 Squat with a 5 second pause at the bottom W/ a running clock complete on your own. WOD -15 Over Head Squats 75/53 -10 […]

Strength Bench Press Skill Work Clean & Jerk 7 minute EMOM 1 Power Clean, 1 Hang Clean, 1 High Hang Clean, 1 Jerk. As heavy as possible for the weight. […]

First CFP would like to thank all the athletes that came to gym for our annual “Black Rhino” hero WOD. Strength Bench Press WOD 16 Minute Time Cap -100 Kettle […]

Strength Shoulder Press WOD 10 Rounds for Time -15 Double Unders -10 Air Squats -5 Chest to Bar Pull-ups

Strength Wendler Back Squat 9 Minute EMOM of 5 Front Squat . Add weight twice with no racks. WOD 3 Rounds with a 12 Minute Cap -15 Wall Balls 20/14 […]

“Cindy” AMRAP 20 minutes -5 Pull-ups -10 Push-ups -15 Air squats