Friday 08/11/2017
Skill/Strength:
Clean & Jerk
1 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
1 x 1 @ 85%
WOD:
3 Rounds
10 Front Squats (185/135)
20 Pull Ups
50 Double Unders
Thursday 08/10/2017
Strength:
Bench Press
5 x 5 @ 75%
WOD:
3 Rounds
500m Row
400m Run
rest 3:00 between rounds
Wednesday 8/9/2017
Strength: Back Squat
5X5 @ 75% 1RM
We are back in action, thanks for the patience and welcome back. Join us celebrating Coach Sal’s 36th Birthday. Sal has been around helping many athletes for a couple years now at CFP let’s get together and remind him that we are with him and can’t wait to have him back in action!
WOD: Sal’d B-Day WOD!
Buy in: 36 Calorie Row
(3 Rounds)
8 Deadlifts 245/135
9 KB Swings 53/35
20 Air Squats
17 Pull Ups
Cash Out: 36 Calorie Row
Monday & Tuesday, 08/07/2017 & 08/08/2017
REMINDER:
Gym will be closed Monday & Tuesday for annual instructor training.
We will resume normal hours on Wednesday, 08/09
Friday 08/04/2017
Our Annual
“Black Rhino”
Hero WOD
In Honor of FOS Mario Hernandez
155m Yoke Carry (Bodyweight)
24 HSPU
24 KB Snatches (53/35)
24 Wallballs (20/14)
24 Pistols
24 Pull Ups
24 Burpees
24 Deadlifts (Bodyweight)
24 Ring Dips
24 Box Jump Overs (24/20)
24 KB Overhead Lunges
155m Yoke Carry (Bodyweight)
Thursday 08/03/2017
WOD:
Rowing Conditioning
30-20-10-20-30 Calories
*rest half the time you worked between sets
Post WOD:
ROMWOD
20 – 25 minutes
Wednesday 08/02/2017
Strength:
Shoulder Press
3 x 5 @ 80%
WOD:
Ascending ladder for 7 minutes:
1 Power Clean (155/105), 30 DU
2 Power Cleans (155/105), 30 DU
3 Power Cleans (155/105), 30 DU
*Add (1) power Clean per round
Tuesday 08/01/2017
Barbell Conditioning:
EMOM 10
Minutes 1-5: 4 Snatches (135/95)
Minutes 6-10: 4 Clean & Jerks (135/95)
WOD:
For Time
3 rounds Bergeron Beep Test
50/35 Calorie Row
3 rounds Bergeron Beep Test
50/35 Calorie Row
3 rounds Bergeron Beep Test
*Bergeron Beep Test
7 Thrusters (75/55)
7 Pull Ups
7 Burpees
Monday 07/31/2017
Strength:
Back Squat
5 x 5 @ 80%
WOD:
5 Rounds
400m Run
15 Power Snatches (75/55)
Friday 07/28/2017
WOD:
For Time:
(Teams of 2)
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100m Run
*Partner 1 completes 10 reps and 100m run, then partner 2 completes 10 reps and 100m run…
Partner 1 then completes 9 reps and 100m run, then partner 2 completes 9 reps and 100m run…
And so on…
