Category Archives: WOD

WOD for Wednesday October 18th:

HANDSTAND CLINIC Join Coach Addie and guest CrossFit Gymnastics Trainer, Angelo Del Giudice on Saturday October 28th at 10:30am for an hour long Handstand Clinic. You don’t have to be able to do a handstand to attend! The handstand clinic … Continue reading

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WOD for Tuesday October 17th:

WORKOUT OF THE DAY FITNESS A1) Pendlay Row: 4x 4-6 @3111; Rest :60 A2) Banded Good Morning: 4x 10-15 with light band or no resistance.  Rest 2min. B) 4 Rounds: 10 Burpees 12 Lateral Lunges 14 Lateral Hops 50 Single … Continue reading

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Member of the Month: Todd Jacobsen

  Why Todd: Todd walked into CFFP in June of 2011 and has been a huge part of our community since that day.  We still think he was just looking for his house and missed the turn for his driveway … Continue reading

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WOD for Monday October 16th:

WORKOUT OF THE DAY FITNESS A) Snatch: 20minutes of Skill Work and Attempts. B) 21-15-9: Row Cals DB Push Press Pullup PERFORMANCE A) Snatch: 20minutes of Skill Work and Attempts. B) 21-15-9: Power Snatch (95/65) Ring Dip AB Cals THOUGHT … Continue reading

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WOD for Friday October 13th:

WORKOUT OF THE DAY FITNESS A1) Dumbell 3-Point Row: 5-7 @ 20X1 x 4sets; Rest 1min A2) KB Front Rack Step Ups: 5-7 per leg @ 2111 x 4sets as heavy as able at tempo; Rest 2min. B) 24min EMOM: … Continue reading

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WOD for Thursday October 12th:

WORKOUT OF THE DAY FITNESS A1) Conventional Deadlift: 5×5 DELOAD, light weight … go back to week 2 weights. Rest 1min. A2) Strict Supinated Pull-up: 5×3 ascending if possible. Rest 2min. B) 3 Rounds for Max Reps: 1min Row for … Continue reading

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WOD for Wednesday October 11th:

WORKOUT OF THE DAY FITNESS A) Strict Press: 5×3 @20X1 ascending; Rest 2min. B) E4M for 24min: 6-8 Pendlay Row 12 Goblets Squat 400m Run PERFORMANCE A) Strict Press: 5×3 @20X1 ascending; Rest 2min. B) E4M for 24min: 2 Rope … Continue reading

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WOD for Tuesday October 10th

WORKOUT OF THE DAY FITNESS A) Power Clean: 1 Rep E2MOM for 20 Minutes, building to a Heavy Single. B) In 4:00 window 3 Rounds 12 KB deadlifts, 9 KB Russian Swing, 6 Burpees Remaining time Max cal AB 4:00 … Continue reading

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WOD for Friday October 6th:

WORKOUT OF THE DAY A) Fight Gone Bad: 2 Heats to allow judging/rep counting: Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) … Continue reading

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WOD for Thursday October 5th:

WORKOUT OF THE DAY FITNESS A) Conventional Deadlift: 2 Reps E3M for 18 minutes. straight set slightly heavier than last week. (wk 8 of 10). B) 5K Row: Every 1000m get off rower for 1min walk/rest around gym. C)FLR on … Continue reading

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