Monday July 10, 2017
CFP would like to wish Miguel “P2FO” Gallaga a very Happy Birthday! WOD 35 Minute AMRAP 7 Power Cleans 135/95# 10 Pull ups 19 Sit ups 8 OHS 135/95# 2 Rope […]
Pryor
Thursday 5/25/2017
Strength/Skill Deadlift 3 x 3 @ 85% 10 minutes of Handstand push up work WOD 75/60 Cal Assault Bike 50 Power Snatches (75/55) 25 Over-the-Bar Burpees *May need to stagger […]
Wednesday 5/24/2017
Strength/Skill Back Squat 3 x 3 @ 85% 15 minutes of practicing Double Unders WOD 25 Minute Cap 3 RFT: 20/16 Cal Row 10 BBJO (24/20″) 5 Cleans (185/125) Rest 3:00 after each […]
Tuesday 5/23/2017
Strength Strict Press 3 x 3 85% WOD “Helen” 3RFT: 400m Run 21 KB Swings (53/35#) 12 Pull-ups 2. Stamina Training EMOMx16: Odd: 12 Wallballs (20/14#) Even: 3 Bar MU or […]
Monday 5/22/2017
CONGRATS!! CFP wanted to give a HUGE shoutout to those members who participated in the 2017 Imperial Valley Relay Run. Thank you everybody who came together to honor those fallen […]
Friday 5/19/2017
20 Minutes of ROMWOD WOD “Fight Gone Bad” 3 Rounds: 1:00 at each station: Wallballs (20/14#) Sumo Deadlift High Pull (75/55) Box Jumps (20″) Push Press (75/55#) Row for Calories […]
Thursday 5/18/2017
Strength: Strict Press 5 @ 75% 3 @ 85% 1+ @95% WOD: 20 Minute Cap “Surfer on Acid” 3RFT: 400m Run 21 Burpees Skill Work: Technique work on either Double […]
Wednesday 5/17/2017
Strength: Deadlift 5 @ 75% 3 @ 85% 1+ @ 95% AMRAP 13 55 Calorie Row 55 Thrusters 95/65 55 Pull ups 55 HSPU Cool down then: EMOM 10 Odd […]
Tuesday May 5/16/2017
Strength Back Squat 5 @ 75% 3@ 85% 1+ @ 95% WOD: AMRAP 3: 12/9 Cal Bike 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 12/9 Cal Bike 8 Power […]
Monday 5/15/2017
Strength Bench Press 5 @ 70% 3 @ 80% 1+ @90% WOD 20 Minute Cap 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200 Meter Run Extra Credit: […]