Friday 12/4/2015
Happy Birthday to Coach Kellie!!!!
Buy in 31 Double Unders
12 Rounds For Time
–6 Squat Cleans 135/95
–1 Hand Stand Push-up
–9 Deadlift 135/95
–8 Kettle Bell Swings 70/53
–4 Wallballs
Cash Out 31 Double Unders
Thursday 12/03/2015
Strength:
Dead Lift
WOD:
5 rounds for time
500 meter Row
***3 minute rest between each round***
Wednesday 12/02/2015
Strength:
Shoulder Press
WOD:
20 minute AMRAP
6 S2OH (155/105)
12 Pull-Ups
18 Box Jumps
200 m run
Tuesday 12/01/2015
Strength:
Back Squat
EMOM:
every minute on the minute for 10 minutes
1 clean, 1 front squat, 1 push jerk
** add weight every 3 minutes
WOD:
KAREN
150 wall balls (20/14)
Monday 11/30/2015
Strength:
Bench Press
WOD:
21-15-9
Thrusters (95/65)
HSPU
Pistols
2nd Annual “Turkey WOD”
“Mash Potatoes Mash Up“
Partner WOD
Both work together to complete:
-50 clean & jerk (135/95)
-100 Burpees
-50 KBS (53/35)
-100 Wallball (20/14)
-50 Toes to Bar
-100 Deadlift (135/95)
While one partner works on the movements, other partner will be completing a 200m run.
Wednesday 11/25/2015
Strength
Wendler Shoulder Press
WOD
For Time
-10 Over Head Squats
-20 KBS
-30 Pull-ups
-40 Hang Power Snatch
-30 Pull-ups
-20 KBS
-10 Over Head Squats
REMINDER!!!
CFP would like to remind all of our athletes that for Wednesday the last class will be held at 5:00pm. We would also like to invite our athletes to a “Turkey WOD” Thanksgiving morning at 9:00am.
Tuesday 11/24/2015
Strength
Wendler Backsquat
WOD
4 Rounds for Time
-10 Squat Cleans 155/105
-15 Burpees Box Jumps 24/20
CFP would like to remind all of our athletes that for Wednesday the last class will be held at 5:00pm. We would also like to invite our athletes to a “Turkey WOD” Thanksgiving morning at 9:00am.
A huge CONGRATULATIONS to our Coaches and Athletes for taking first place in the 5k mud run held on Saturday. Oscar, Fabian, Daniel, Kris & Jeff.
Monday 11/23/2015
Wear your Red “movember” shirts in honor of Tom.
The “Legendary Tom Reber” WOD
Buy In: 51 Calorie Row
11 Floor Press (135/95)
200 Meter Run
23 Burpee Pull-Ups/Chin-Ups
1 Tower Run
19 Wall Balls
200 Meter Run
64 Wall Ball Sit-Ups
1 Tower Run
Cash Out: 51 Calorie Row
Friday 11/20/2015
WOD
Chutes & Ladders
Chute
20/16/12/4
-Cleans 135/95
-T2B
Ladder
4/12/16/20
-Shoulder to Overhead 135/95
-Evil Wheels w/Bar
Last year CFP hosted a “Turkey WOD” on Thanksgiving morning, this year we are planning to do the same depending on level of participation. Let your instructors know if you would be interested. We had about 20 athletes show up last year which made for a fun time, it will be held early and only one class will be given. Thanks.