Thursday 11/19/2015
Strength:
Wendler Bench Press
WOD:
4 Rounds for Time
400 Meter Row
40 Sit-Ups
40 Double Unders
400 Meter Run
Wednesday 11/18/2015
Strength:
Wendler Shoulder Press
WOD:
For Time
18-15-12-9-6-3
Power Snatches (95/65)
Bar Facing Burpees
Tuesday 11/17/2015
Strength
Wendler Deadlift
WOD
Buy in
Sled Pull 90/50
-10 Handstand Push-ups
-20 Deadlifts 275/185
-30 Box Jumps 24/20
-40 KBS 70/53
-50 Double Unders
Cash out
Sled Pull 90/50
Monday 11/16/2015
Strength
Wendler Back Squat
WOD
20 Minute AMRAP
-100m Farmer Carry 53/36
-10 Wall Balls 20/16
-10 Push-ups
-10 Front Squats 95/65
Congratulations to Leeaire Brown on successfully completing BORTAC selection course, one of the original CFP coaches.
Friday 11/13/2015
Fabian’s Farewell WOD
AKA “The WOD WIZARD”
For Time
-3 Towers
-25 Box Jumps 24/20
-13 Man Makers
-11 Squat Cleans 185/135
-13 Deadlift 185/135
-15 T2B
Cash out with 223 Double Unders
Best of Luck out on the Line!!!
11/12/2015
Strength
Wendler Bench Press
WOD
“FAT HELEN”
6 Rounds for Time
-400m Run
-21 Kettlebell Swings 54/34
-12 Pull-ups
CFP would like to welcome Coach Ramos to the team!!!
Tuesday 11/10/2015
MARINES B-Day WOD
11/10/1775
5 Rounds for Time
-20 Double Unders
-15 Walking Lunges
-10 Shoulder to Overhead 95/65
-2 Rope Climbs
At the end of the 5 rounds complete 5 tire flips, in order to bring the total amount of reps too 240. To represent the 240 years of existence of our Corps.
Reminder Gym will be closed on Wednesday 11,2015 in observance of Veterans Day.
THANK YOU!!!
Monday 11/9/2015
Congratulations to Coaches Dragsten, Oscar, Fabian, Mario and All Star Athlete Kris on taking the Championship at the “Fit For Duty” Competition on Saturday.
Strength
Wendler Shoulder Press
WOD
For Time
21-15-9
-Calorie Row
-Power Cleans 155/115
Remember “Movember” has officially begun so let them “staches” grow.
Friday 11/6/2015
“RAHOI”
12min AMRAP
-12 Box Jumps 24/20
-6 Thrusters 95/65
-6 Bar Facing Burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia.
Thursday 11/5/2015
Strength
5×5 Bench Press
Starting at 60% ending at 80% of MAXX
WOD
-1000m Row
-1 Tower
-750m Row
-1 Tower
-500m Row
-1 Tower
-250m Row
-1 Tower