Friday 8/19/2016

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Reminder: Friday is the last day to donate for FEDS FEED FAMILIES at the Pistoleros Box. Please help us out by bringing at least one can of food.  Let’s support our local Food Bank ‘Til No One Is Hungry!

Skill/Strength: Toes 2 Bar

Minutes: 1,2,3,4,5,6,7,8,9,10

Rep Scheme: 3,6,9,12,15,18,21,23,26,29

WOD: For Time 21-15-9-6-3 (FFF)

Floor Press (155/115)

Flutter Kicks (2 Count FK)

Farmers Carry To End of Conex and Back (53/35)

(FC will be done only between each round for a total of 4 overall)

donate

Thursday 8/18/2016


Strength/Skill: Record Times On BTWB

1 Round- 250M  Max Effort Row

Rest 5 Minutes

1 Round- 100M Max Effort Row

Rest 5 Minutes

WOD: 3 Rounds

1 Minute Max CAL Row

1 Minute of Double Unders

1 Minute of Sit-Ups W/Mat

1 Minute of Deadlifts (225/135)

1 Minute Rest

*Score will be athletes reps completed*

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Reminder: CFP Continues to collect food for Feds Feed Families. Please contribute and let’s support our local food bank. Help us out and support!

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Tuesday 8/16/2016

Strength/Skill:

*Pistol Progression Cont. W/ 4 Rounds of MAX Reps (1 Min of Work/ 1 Min of Rest)

*Take 1 to 2 Attempts to establish a MAX Handstand Hold Against The Wall

WOD:

Take the rest of the time to  establish a current Front OR Back Squat Max.

If interested in starting the Hatch Strength Program, talk to one of the coaches,

ask questions and work on your form. For those not interested in starting a strength

program please to continue to stay active, test yourself on a 1 Mile Run (AFAP) or

go for a 5K Run at a slower pace.

Keep Recording all your accomplishments on BTWB, this is the perfect way to keep track of

your improvements.

Hatch Squat Program: This is a 12 week program designed to improve your front and back squats. You will squat two times each week in this program. We recommend you have at least 24hrs between squat days.

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Friday 8/12/2016

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(AMRAP) 31 minutes with a Partner:

  • 8 Thrusters (155/105 lbs)
  • 6 Rope Climbs (15 ft)
  • 11 Box Jumps (30/24 in)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters. When Partner 2 returns from the run, Partner 1 will begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

-31 HEROES STORY-

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.

Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers.

Today, as a 501(c)(3) non-profit, we assist athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and comradery of August 6, 2011.

Through strategic alliances with other organizations we can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community.

Since our first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, The 31Heroes Project launched the initiative to send a designated number of veterans to distinguished brain centers across the country to receive cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.

They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.

Tuesday 8/9/2016

First of all, thank you to all for understanding and allowing us to make CFP a better place for all to work out! Thanks to all the coaches for working hard as a team….now back to it!!image

Join us in congratulating Coach Sal on his Birthday with the following WOD!

For Time:

35 calorie row
8 bear complex (185/135)
9 deadlifts
1 lap
9 deadlifts
8 bear complex (185/135)
1 rope climb
35 calorie row

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