Author Archives: Melissa

WOD for Thursday December 14th:

WORKOUT OF THE DAY FITNESS A1) Single Dumbbell Arm Row: 5-7 per arm HEAVY x 4; Rest 1min A2) Wide-Grip Pull-up: Max in :30 x 4; Rest 3min. B) 10 Min AMRAP: 12 Pullups 14 Steps Low-Carry Walking Lunges 16 … Continue reading

Posted in WOD | Leave a comment

WOD for Wednesday December 13th:

WORKOUT OF THE DAY FITNESS A) Handstand: 10min Progression/Practice B) Toe-to-Bar Hold: Accumulate :60 C) 24min EMOM: min 1 – 10-15 Cal AB min 2 – 1 Round of Cindy min 3 – 10-15 Burpees PERFORMANCE A) Handstand: 10min Progression/Practice … Continue reading

Posted in WOD | Leave a comment

WOD for Tuesday December 12th:

WORKOUT OF THE DAY FITNESS A) Romanian Deadlift: 4-6 @31X1 x 4 Sets; Rest 2min B) Close Grip Bench Press: 4-6 @30X1 x 4 Sets; Rest 2min. C) 3 Rounds: 21 Russian Swings 15 Cal Row 9 DB Russian Step-ups/leg … Continue reading

Posted in WOD | Leave a comment

WOD for Monday December 11th:

WORKOUT OF THE DAY FITNESS A) Halting Snatch Grip Deadlift: 3-4 Reps x 3 Sets; Rest :90 B) Power Snatch: 1 Rep E2M for 14min. C) 5 RFT- 10-12 Cal AB 7 Single Arm DB Thruster/side 12 Donkey Kicks PERFORMANCE … Continue reading

Posted in WOD | Leave a comment

WOD for Friday December 8th:

WORKOUT OF THE DAY FITNESS A1) Strict Press: 3-5 x 4 Sets, building each set; Rest :30 A2) Jane Fonda Hold: :30-45/leg x 4 Sets; Rest 2min B) Every 3min for 30min: 200m Row 10 Pushups/10 Burpees (alt. each round) … Continue reading

Posted in WOD | Leave a comment

WOD for Thursday December 7th:

WORKOUT OF THE DAY FITNESS A) Jerk Grip Overhead Squat: Scale to OH Squat or Bk Squat 3-5 x 5 Sets; Rest 2min. B) 3 Rds: 15 DB Thrusters 20 Hollow Rocks -REST 3 MIN- 3 Rds: 15/10 Cal AB … Continue reading

Posted in WOD | Leave a comment

NEW GEAR – ORDER BY FRIDAY

GET YOUR NEW CFFP GEAR ORDER HERE BY FRIDAY WILL BE IN BEFORE CHRISTMAS!! CHECK OUT ONLINE FOR MORE STYLES  

Posted in WOD | Leave a comment

WOD for Wednesday December 6th:

WORKOUT OF THE DAY FITNESS A1) Pendlay Row: 4-6 @ 21X1 x 4 Sets A2) Dual KB Front Rack Step Up: 5-7/leg @21X1 x 3 Sets B)-Row 1000m -30 DB Front Squats -50 Burpees or NP Burpees PERFORMANCE A1) Pendlay … Continue reading

Posted in WOD | Leave a comment

WOD for Tuesday December 5th:

WORKOUT OF THE DAY FITNESS A) Kipping Practice: Bars or Rings: 10min. B) Weighted Strict Pronated Pull-Up: 3-5 Reps x 4 Sets: Rest 2min. C) 4 Rounds: 1min Wall Ball 1min Box Jump or Stepup 1min HR Push Up 1min … Continue reading

Posted in WOD | Leave a comment

WOD for Monday December 4th:

WORKOUT OF THE DAY FITNESS A) Sumo DeadLift: 4-6 x 5sets; Rest 2min. B) 20 min AMRAP: 3 Power Clean 6 Pushup 9 Cal AB PERFORMANCE A) Sumo DeadLift: 4-6 x 5sets; Rest 2min. B) 20 min AMRAP: “Nate” -2 … Continue reading

Posted in WOD | Leave a comment