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Forging Elite Athletes

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Sal

Thursday 4/19/2018

April 18, 2018April 10, 2018 CFP

“CFP TRIATHLON” -1k Run (2 laps) -2k Row 3k Bike (1.9 miles) 2k Row 1k Run (2 laps)

 Sal  Leave a comment

Thursday 12/14/2017

December 13, 2017December 26, 2017 CFP

Skill/Strength/Warm-up “FRAN” 21/15/9 -Thrusters -Pull-ups Cardio Thursday “Fran” will be a warm up, but go as hard as possible. GET that cardio going for the WOD. WOD With a Running […]

 BBB CompTrain, Sal  Leave a comment

Wednesday 12/13/2017

December 12, 2017December 26, 2017 CFP

Skill/Strength/Warm-up “Pistolero Complex” 5x -Snatch Deadlift -Hang Snatch -OHS -Sotts Press Keep it light Complex should be done unbroken, rack for the bar for the sotts press bar while at […]

 BBB CompTrain, Sal  Leave a comment

Tuesday 12/12/2017

December 11, 2017December 26, 2017 CFP

Skill/Strength Snatch Grip Deads 5×10 Ground to the Launch Position Keep the Weigh Heavy enough to go Unbroken and with good Form. WOD Partner WOD AMRAP 30: -7 Alternating KB Snatches […]

 BBB CompTrain, Sal  Leave a comment

Friday 12/1/2017

November 30, 2017December 26, 2017 CFP

Warm-Up/Skill With a 5 minute time cap “Light DT” -12 Deadlift 115/80 -9 Hang Cleans 115/80 -6 Push Jerks 115/80 -3 Min Rest WOD “DT” With a 30 min time […]

 Hero, Sal  Leave a comment

Wednesday 11/22/2017

November 21, 2017November 22, 2017 CFP

  “FAREWELL MASH” for Coach Pryor & Coach Ramos   We will miss you guys!! WOD -11 Minute AMRAP -1 Clean (225/135) -20 Cal. Assault Bike -15 Deadlift (225/135) 5 […]

 Abraham, Chad, Sal  Leave a comment

Monday 06/26/2017

June 26, 2017June 26, 2017 CFP

Skill/Strength: Power Snatch 2 x 3 @ 65% Back Squat 3 x 3 @ 70% WOD: AMRAP 15 60 Double Unders 30 Calorie Row 15 OHS (115/80)   Stay Cool, […]

 Sal  Leave a comment

Friday 5/12/2017

May 11, 2017May 12, 2017 CFP

WOD 3 Rounds for Time IN TEAMS OF THREE -75 Power Snatches 75/55 -100/75 Calorie Bike -800m Team Plate Run 45/25 1 athlete works at a time, except on the run […]

 Joseph, Sal  Leave a comment

Thursday 5/11/2017

May 10, 2017May 11, 2017 CFP

WOD For Time: 21 Overhead Squats 115/65 21 Cal Row 21 Power Cleans 115/65 KB Tower Run 21 Pull-ups 400m KB Run (54/34) 21 Power Cleans (115/65) 21 Cal Row 21 […]

 Joseph, Sal  Leave a comment

Wednesday 5/10/2017

May 9, 2017May 8, 2017 CFP

Strength Deadlift 65%/4 70%/4 75%/4 80%/3 85%/2 WOD “Maya” AMRAP 17: 20 Calorie Bike 17 Power Snatches (75/55) 20 Box Jumps (24/20) 17 Wallballs (20/14)

 Joseph, Sal  Leave a comment

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