Strength:
5×5 Bench Press, Progressive Load
WOD:
“Klepto”
4 Rounds for Time
27 Box Jumps (24/20)
20 Burpees
11 Squat Cleans (145/105)
Reminder: The Gym will be closed on Wednesday and Thursday this week. Back to regular Friday schedule on Friday the 8th.
Strength
Wendler Back Squat
WOD
21-15-9
-Russian Kettelbell Swings 70/44
-Sit-ups
-Toe 2 Bar
-Calorie Row
I know most of you guys wanted to start the New Year with some new PR’s. But due to some training taking place this week, we will postpone maxes for next week.
NEW YEARS WOD 2015
For Time
Goodbye 2015 with a 2015m row
-31 SDHP 53/35
-28 Box Jumps 24/20
-31 Shoulder 2 Overhead 135/95
-30 Wallball Sit-ups 20/16
-31 Push-ups
-30 Wallballs 20/16
-31 KBS 53/35
-31 Burpees
-30 Deadlifts 135/95
-31 K2E
-30 Ring Rows
-31 Floor Press 135/95
Hello 2016 with a 2016m row
ON A FINAL NOTE
12/31 Gym Hrs. 5:00am-5:00pm
Short Turn Around hope most of you can attend.
CFP would like to invite our athletes to a little BBQ at the gym 12/31/2015@1:30 food and drinks provided by CFP. If you wish to bring a dessert or salad you are more than welcomed. We would also like to THANK each and everyone for your dedication to this program over the last year, it truly has been amazing too work with all you guys THANK YOU.
HAVE A VERY HAPPY NEW YEARS!!!!
Strength:
Wendler Dead Lift
WOD:
“Jackie”
1000 meter Row
50 Thruster (45lbs)
30 Pull-Ups
Strength:
Wendler Back Squat
WOD:
2 Rounds
50 Wall Balls (20/16)
40 Walking Lunges 45lb Plate
30 Hand Release Push Ups
20 Box Jumps (24/20)
10 Man Makers (45/25)
Strength:
Wendler Shoulder Press
Skill Work:
7 minute EMOM
Clean complex: @ 50% of 1RM of your Power Clean
1 High Hang Clean
1 Hang Clean
1 Power Clean
1 Squat Clean
2nd Annual 12 Days of Christmas WOD
Make it special day and bring your Ugliest Christmas Sweater for the WOD, if not come in the holiday spirit and wear your Holiday Edition CFP t-shirt.
Only two classes will be offered 9 and 10am.
12 days of Christmas
for time:
-1 Backsquat 95/65
-2 Snatches 95/65
-3 Pull-ups
-4 Lunges
-5 Deadlift 95/65
-6 Burpees
-7 KBS 53/35
-8 Clean & Jerk 95/65
-9 Hand release Push-ups
-10 Box Jumps 30″/24″
-11 Toes to Bar
-12 Air Squats
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one backsquat; on the 2nd day of Christmas my coaches gave to me, 2 snatches and 1 backsquat; on the 3rd day of Christmas, my coaches gave to me, 3 pullups, 2 pistols, and 1 backsquat; continue with 4 lunges, 3, 2, 1 etc. up the ladder and down
CFP would like to wish every single one of our athletes and their loved ones a very Merry Christmas!!!!!
Strength:
Wendler Back Squat
WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups
AFTER PARTY!!
Death by Burpees
Strength:
Wendler Dead Lift
WOD:
2 minutes ON, 1 minute OFF
60 kettlebell swings (53/35)
50 sit-ups
40 KB sumo DL high-pulls
30 box jumps
20 burpee pull-ups
Strength:
Wendler Shoulder Press
WOD:
Buy-In: 200 meter farmer carry (70/53)
5 RFT
6 clean and jerks (135/95)
7 toes to bar
8 goblet squats (70/53)
Cash Out: 200 meter farmer carry (70/53)