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 […]
Month: November 2015
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 […]
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 […]
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 […]
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 […]
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 […]
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