6/1/2018
“Jules” For Time Buy In: 100 Double Unders 5 Rounds Of: -31 KBS -20 Goblet Squats -16 KB Sit-ups Cash Out: 100 Double Unders CFP would like to invite everyone […]
Month: May 2018
Thursday 5/31/2018
Tank Top Thursday! Warm-up -1 Tower+400 Meter jog Skill/Strength Snatch Balance 5×3 Work to a Heavy Load WOD In a 3min Window -30 Cal. Row MAX EFFORT SNATCH 95/115/135/115/95 Score […]
Wednesday 5/30/2018
Skill/Strength Front Squats & 8×1 OHS Pause at Bottom for 5 sec Moderate weight work up slowly to a heavier set. WOD 6 Rounds -50 Double Unders -20 KBS 54/35 […]
Tuesday 5/29/2018
Strength/Skill Bench WOD 14 Rounds -7 Squat Cleans -7 Burpees Over Bar
Friday 05/25/2018
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the […]
Thursday 05/24/2018
Active Recovery in preparation for MURPH 5 Rounds 1 min per Movement -O.H Plate Hold (45/25) -Wall Sit -Plank -Dead Hang -15 Calorie Assault Bike Rest
Tank Top Thursday Are Back !!!!!Suns out Guns out. Time to Show off them Gains!!!!
Wednesday 05/23/2018
Strength/Skill Shoulder Press WOD 20min AMRAP -15 Calorie Row -10 Dumbbell Snatch (45/25) -5 H.S.P.U -100m Sprint
Tuesday 2/22/2018
Warm-Up Double TABATA Bike 40sec on/20sec off Strength/Skill Squats 27-21-15-9 -Cleans (115/80) -Burpees over Bar -Slam Balls (30/20)