Thursday 9/3/2015
Strength
Wendler Squat
WOD
For Time
-3200m Row
Every two minutes athlete must get off the rower and complete 10 air squats.
Wednesday 9/2/2015
Strength
Wendler Deadlift
Partner WOD
For Time
-100 Deadlift 155/95
-100 Evil Wheels using your bar
-100 Floor Press
While one partner is working on the movements the other partner will be holding a 45/25 plate overhead. As soon as the plate is lowered partners will switch positions.
Tuesday 9/1/2015
Strength
Wendler Press
WOD
DEATH BY CLEAN & JERK
20 Minutes
EX. If athlete only completes 10 minutes C & J portion, Athlete will use the remainder of the time doing an AMRAP of 1 Tower and 1 Lap.
Score will be the total amount of rounds and reps completed in the Death by portion of the workout.
I apologize for not having a picture of our Athletes of the Month had some technical difficulties
so again Congratulations to Maria and Lisa.
Monday 8/31/2015
Strength
Wendler Bench Press
WOD
For Time
40-30-20-10
-Kettle Bell Swings 54/34
-Wall Balls
-Push-ups
-Double Unders
CFP would like to congratulate Maria Guzman and Lisa Garduno
for being our Athletes of the Month for July and August.
Best of Luck in Texas Maria you will be missed by all.
Friday 8/28/2015
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
“Hot Shots 19”
Six rounds for time of:
-30 Air Squats
-19 Power Cleans 135/95
-7 Strict Pull-ups
-400m Run
Thursday 8/27/2015
Strength
Wendler Bench Press
WOD
-800m Row
-6 Floor Press 135/95
-400m Run
-12 Floor Press
-800m Row
-18 Floor Press
Wednesday 8/26/2015
Strength
Wendler Deadlift
WOD
Buy in 400m Run
21-15-9
-Deadlift 225/155
-Box Jumps 24/20
Cash out 400m Run
Tuesday 8/25/2015
Skill
5×5
Perform a press from the bottom of a squat position at a very light weight.
Strength
Press
WOD
5 Rounds for time
-10 Knees 2 Elbow
-15 Push Press 95/65
-30 Double Unders
For all the athlete’s that pre-paid for your Oscar Puentes T-shirts we got them at the gym, stop by and pick yours up.
Monday 8/24/2015
Strength
Wendler Back Squat
Skill Work
1×5 Max Effort Front Squat with a 5 second pause at the bottom
5 sets of only one heavy rep
WOD
15 Minute AMRAP
Ascending ladder
-1 Thruster 95/65
-1 Pull-up
-2 Thrusters 95/65
-2 Pull-ups
.
.
.
-14 Thrusters 95/65
-14 Pull-ups
-15 Thrusters 95/65
-15 Pull-ups
Friday 8/21/2015
“Bell”
Hero WOD
3 Rounds for Time
-21 Deadlift 185/125
-15 Pull-ups
-9 Front Squats 185/125
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device