Monday 8/8/2016
REMINDER THAT THE GYM WILL BE CLOSED ON MONDAY AUG 8th FOR ROUTINE CLEANING. WE HOPE EVERYONE HAS A GREAT WEEKEND AND KEEPS BEING ACTIVE ON MONDAY, WE LOOK FOWARD TO SEEING EVERYONE ON TUESDAY. THANK YOU.
Friday 8/5/2016
Our Annual
“Black Rhino”
Hero WOD
In honor of FOS Mario Hernandez
-155M Yoke Carry; Body Weight
-24 HSPU
-24 KB Snatches 53/35
-24 Wallballs 20/14
– 24 Pistols
-24 Pull-ups
-24 Burpees
-24 Deadlifts; Body Weight
-24 Ring Dips
-24 Box jump Overs 24/20
-24 KB Overhead Lunges
-155M Yoke Carry; Body weight
Thursday 8/4/2016
Skill/Strength
Deadlift
2×3 90% 2×3 95%
In a 15 minute cap
5 minute Handstand Hold. Athlete will hold the handstand position until 5 minutes are reached, every time athlete falls off the wall time will stop. For those who already posses a solid grasp on the handstand attempt to complete 30 shoulder taps.
WOD
-12 Front Squats 135/95
-2 Wall Walks
-9 Front Squats
-2 Wall Walks
-6 Front Squats
-2 Wall Walks
-6 Lunges 135/95
-2 Wall Walks
-9 Lunges
-2 Wall Walks
-12 Lunges
Wednesday 8/3/2016
Skill/Strength
Shoulder Press
80/85/90/95/101%
Lets all shoot to get a new MAX!!
WOD
“Rowing Cindy”
20 Minute AMRAP
-5 Pull-ups
-10 Push-ups
-15 Air Squats
-200m Row
Tuesday 8/2/2016
SPEED! SPEED! SPEED!
Strength/Skill
25×1
As a class we will perform 25 reps of the following
Closed feet Squat Snatch
Snatch Balance
This will be done as a class we will all work at light weight, the focus of today will be speed on our footwork and speed under the bar. All our athletes have made tremendous gains in strength now we need make those same gains in technique.
MORE SPEED!
WOD
10X1
-200ft Sprints
Give it you all for the sprint and rest for one minute and back at it score will be combined time of sprints and rest.
Monday 8/1/2016
Skill/Strength
Bench Press
3×3 @ 85%
2×3 @ 88%
WOD
-30 Double Unders
-15 Sit-Ups
-100 Thrusters 95/65
Athlete will do as many thrusters as possible, when the bar is dropped another round will begin. Score will be the time 100 thrusters are completed.
Congratulations to Ray Demara on being selected as Athlete of the Month for July. Over past couple of months Ray has been putting in some real hard work, cleaning up his technique and working on his weakness. All that work has paid of with PR in his OLY Lifts, and just recently mastering his HSPU. Keep up the solid work.
7/30/2016
As per very special request. From some of the most devoted CFP current and ex athletes.
“Wedding Day WOD”
3 Rounds for Time
-1 Bear Complex
-8 Burpees
-6 T2B
-11 Clean and Jerk
-7 Deadlifts
-30 Calorie Row
-16 Floor Press
Congratulation to Klarisa and Mary on there Wedding day!!!
Friday 7/29/2015
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq
WOD
“Holleyman”
30 Rounds:
5 Wall Balls 20/14
3 Handstand Push Ups
1 Clean 225/155
This WOD is HEAVY!!!! But here at CFP we look for quality rather than quantity, so take all those skills you refined this week and go as HEAVY AS POSSIBLE WHILE MAINTAINING PROPER FORM for the clean portion of the WOD. Take your time on each and every REP.
Have a great Weekend!!
&
Congratulations to Klarisa & Mary!!!!
Thursday 7/28/2016
Skill/Strength
3×3 Back Squat @ 80%
3×3 Front Squat @ 60% of Back Squat MAX
WOD
In Teams of 2 Complete the following
-100 KBS 54/34
-80 Wallball Sit-ups
-60 Calorie Row
-40 KB Clean and Jerk 54/34
-20 Burpees over Rower
-10 Rope Climbs
While partner 1 chips at the movements partner 2 will perform an “L” sit against the wall, switching as soon as partner is unable to maintain a proper sit.
Wednesday 7/27/2016
Skill/Strength
20 EMOM Power/Squat Clean Complex
ODD MINUTES
- Ground to Launch Position(Hold 3Sec)
- Launch Position Perform a Clean Pull
- Clean Pull from the Ground
- Full Power Clean
EVEN MINUTES
- Ground to Launch Position(Hold 3 Sec)
- Launch Position Perform a Clean Pull
- Launch to Squat Clean
- Full Squat Clean
WOD
1-1-1-1-1-1
Squat Cleans, take your time between each rep. this is not a speed drill this implementing everything learned from the EMOM and putting it to work. Starting Weight should be a minimum final EMOM weight. Progressive loading as long as form is maintained go as heavy as possible today.