Yoga Rescheduled to 10am this Week

One of the principles of CrossFit theory is to prepare for the unknown and unknowable. March has brought us a whole lot of unknowable: snow emergencies, power outages, wind damge, and this morning we topped it all off with a burst pipe and some serious flooding.  We anticipate that the Read more…

WOD for Friday March 23rd:

Check out CFFP members Shiloh and Robb on the CrossFit Podcast: FITNESS A) Deadlift  5-3-3-3+, rest 2-3 mins B) OPEN Workout 18.5 – see below PERFORMANCE A) Deadlift 8-6-6-6-4; Rest :90 B) OPEN Workout 18.5 Workout 18.5      (Open Workout 11.6) Complete as many reps as possible in 7 Read more…

Week 4 Scoring and WOD for Thursday 3/22

Thursday March 22, 2018 A) Strict Press: Fitness: 5-3-3-3+, rest 2-3 mins Performance: Behind the Neck Press 7-7-7-7 B) 5 Rounds not for Time: 6 Alternating TGU light 8 Russian Stepups Right 8 Russian Stepups Left 2 Lap Bearhug Sandbag Carry 2min AB/Ski/Row light pace Week 4 is in the Read more…

WOD for Wednesday March 21st:

FITNESS A) Clean and Jerk: 20min building to a heavy single. Rest 2-3 min. between attempts. B) E4m for 16min 200/150m Row 10 DB HPC+S2OH 10 HR Pushups PERFORMANCE A) Clean and Jerk: 20min building to a heavy single. Rest 2-3 min. between attempts. B) E4m for 16min 15/10 Cal Read more…

WOD for Tuesday March 20th:

FITNESS A) Close Grip Bench Press: 5-5-5-5+, rest 2 mins B) DB Pullover: 10-12 x 3 Sets; rest 2min. C) :30/:30 Stations – 4 Rounds: Station 1: Russian Swing Station 2: NP Burpee to 6″ Target Station 3: 10m Shuttle Sprints Station 4: Quadruped Shoulder Taps PERFORMANCE A) Close Grip Read more…

WOD for Monday March 19th:

FITNESS A1) Back Squat 5-3-3-3+, rest :30 A2) Contralateral Tall Kneeling to Standing: 20 x 3 (switch arms halfway), rest 2 mins B) E3M for 18min: 20 Slam Balls 20 Situps 20 SA DB Push Press PERFORMANCE A1) OHS 3-3-3-3-3; Rest :30 A2) Contralateral Tall Kneeling to Standing: 20 x Read more…

WOD for Friday March 16th:

FITNESS A) Conventional Deadlift: Fitness: 5-5-5-5+, rest 2 mins B) OPEN Workout 18.4: see below PERFORMANCE A) Snatch-Grip DL 5-5-5-5; rest 2min B) Workout 18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after Read more…

WOD for Thursday March 15th:

FITNESS A) Strict Press: Fitness: 5-5-5-5+, rest 2 mins B) 21min EMOM: Min 1: 20 Step Walking Lunge Min 2: 12 Hanging Knee Raises Min 3: :45 Jump Rope PERFORMANCE A) Front Squat 5-3-3-3-3 B) 21min EMOM: Min 1: :45 HS Hold Min 2: 10 Toes through Rings Min 3: Read more…

Week 3 CFFP OPEN Scoring!!

Week 3 marks the half-way point of our 6-week Open competition.  This week certainly brought some unique challenges to the Open.  Finding a place to complete the workout was not a challenge anyone would have expected. With many people travelling this week and the weather shutting down power all over Read more…

WOD for Wednesday March 14th:

REGULAR HOURS WEDNESDAY Get out of the house and relieve that cabin fever! FITNESS A) Back Squat 5-5-5-5+ B) 4 Rounds at 80-85%: 15 DB Thrusters 15 Box or Plate Jumps 15 Pushups 15 Cal Row/AB/Ski PERFORMANCE A) Snatch: 20min building to a heavy single. Rest 2-3min between attempts. B) Read more…