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Forging Elite Athletes

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Month: September 2016

Sal’s Goodbye WOD

September 29, 2016 CFP

  WOD 9 Rounds -15 Push-ups -20 Double Unders -14 Dumbbell Snatch 50/35 5 Minute Mandatory Break 10,9,8…….3,2,1 -Squat Cleans 135/95 -Pull-ups -2016m Row I just wanted to take the […]

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“8 Years Strong” WOD

September 28, 2016September 29, 2016 CFP

Please join CFP in supporting Cadence Martinez as she continues to fight with Congenital Heart Disease. If any of our CFP athletes would like to show support a gofundme account has been […]

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Wednesday 9/28/2016

September 27, 2016September 27, 2016 CFP

Strength Deadlift 3×3 85%/90%/95% Skill Bar Muscle-up Progressions Lets try to have a solid 20 minutes of work for this part of the class. WOD 12 Minute AMRAP -2 Muscle-ups […]

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Tuesday 09/27/2016

September 26, 2016 CFP

Strength/Flexibility ROMWOD WOD: 36-24-18-12-6 Wallball with 30/20 pound Slamball KBS 53/35 Mandatory 5 min break 500m Row 5 Burpees 400m Run 10 Burpees 300m Row 15 Burpees 200m Run 20 […]

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Monday 9/26/2016

September 25, 2016September 25, 2016 CFP

Strength Front Squat 5×5 Progressive Loading Try to finish as heavy as possible for the final set. Warm up the legs for the WOD. WOD -5 Squat Cleans 85% of […]

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Friday 09/23/2016

September 22, 2016September 19, 2016 CFP

“GLEN” 30 Clean & Jerks 135/95 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees

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Thursday 09/22/2016

September 21, 2016September 19, 2016 CFP

Thursday Strength Shoulder Press 5×3 85% 10-15min Rope Tech & Practice WOD 15min AMRAP 5 Toes 2 Bar 10 Deadlift 175/135 5 Box Jumps 30/24 Extra Credit Tababata AB Work

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Wednesday 09/21/2016

September 20, 2016September 19, 2016 CFP

Strength Bench Press 3×20 95-135/45-35 Goal is do the reps unbroken, choose weight accordingly. WOD 8 Rounds 200m Run 5 Burpees 10 Pull-ups 15 Push-ups 20 Sit-ups

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Tuesday 9/20/2016

September 19, 2016September 19, 2016 CFP

Strength Deadlift 5-80%/4-85%/3-90%/2-95% WOD -10 Cleans 115/65 -100m Sprint -20 Front Squats -100m Sprint -30 Shoulder 2 Overhead -100m Sprint -40 Back Row -100m Sprint -50 Deadlifts -100m Sprint -60 […]

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Monday 9/19/2016

September 18, 2016September 18, 2016 CFP

Strength Overhead Squat 5×5 Progressive Loading WOD “757” 7 Rounds -7 Power Snatch 115/65 -50 Double Unders -7 Burpees over Bar

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