Crossfit Pistoleros

Forging Elite Athletes

Sal’s Goodbye WOD

CFP

 

IMG_0577

WOD

9 Rounds

-15 Push-ups

-20 Double Unders

-14 Dumbbell Snatch 50/35

5 Minute Mandatory Break

10,9,8…….3,2,1

-Squat Cleans 135/95

-Pull-ups

-2016m Row

I just wanted to take the time to thank each and everyone of you for the past two years.  It has truly been one of the greatest learning experience I have ever had.  Thanks to all my fellow instructors and athletes that made coming to work everyday an absolute joy, to all the instructors and supervisors who believed that I would be a good fit for this unit.  I really don’t have words to express how grateful I am for being a part of CFP for the past couple of years.

THANK YOU!!!!

IMG_0229

 

Monday 9/26/2016

CFP

Strength

Front Squat 5×5

Progressive Loading

Try to finish as heavy as possible for the final set. Warm up the legs for the WOD.

WOD

-5 Squat Cleans 85% of Max

-50 Double Unders

-4 Squat Cleans

-40 Double Unders

-3 Squat Cleans

-30 Double Unders

-2 Squat Cleans

-20 Double Unders

-1 Squat Clean

-10 Double Unders

Focus on form for the cleans we will be going real heavy take adequate rest in between reps and after double unders.

cfp4