WOD for Thursday November 20th:

PRE-ORDER YOUR FP SWAG TODAY

Deadline Friday Nov 21st

CLICK HERE TO ORDER

 

THANKSGIVING HOURS

Closing after On-Ramp on Wednesday – NO 7:15pm

Thursday CLOSED

Friday – Open at 9:30  NO 5:30am or 6:30am

 

PARTNER ROW WORKOUT

5 Rounds

2 Minutes On (Partner A Rows/Partner B Rests)

2 Minutes Off (Partner A Rests/Partner B Rows)

Rest 5 Minutes

Repeat the 5 rounds trying to match calories rowed in first set

Thought for the Day:

“A successful man is one who can lay a firm foundation with the bricks others have thrown at him.”
- David Brinkley

crashbfinal

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WOD for Wednesday November 19th:

PRE-ORDER YOUR FP SWAG TODAY

Deadline Friday Nov 21st

CLICK HERE TO ORDER

 

THANKSGIVING HOURS

Closing after On-Ramp on Wednesday – NO 7:15pm

Thursday CLOSED

Friday – Open at 9:30  NO 5:30am or 6:30am

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 Split Squats each leg
:60 rest between
7 Sets
2 Squat Snatch TnG
WOD:
Fitness
Performance
5 Rounds
12 Russian Swings
12 Russian Twists
12 Step Ups
12 V Ups
5 Rounds
12 KB Swings
12 Russian Twists
12 Box Jumps
12 T2B

 

Thought for the Day:

“Not the maker of plans and promises, but rather the one who offers faithful service in small matters. This is the person who is most likely to achieve what is good and lasting.”
- Johann Wolfgang von Goethe

 

hbpostTammy B

Jeanne K

 

crashbfinal

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WOD for Tuesday November 18th:

PRE-ORDER YOUR FP SWAG TODAY

Deadline Friday Nov 21st

CLICK HERE TO ORDER

 

THANKSGIVING HOURS

Closing after On-Ramp on Wednesday – NO 7:15pm

Thursday CLOSED

Friday – Open at 9:30  NO 5:30am or 6:30am

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 Seated DB Press
Max Chin Over Bar Hold
4 Sets
8-10 Seated DB Press
Max Consecutive C2B Pull Ups
WOD:
Fitness
Performance
A. 10 Minute AMRAP
60 Single Unders
16 Low Carry Step Ups

B. 10 Minutes TGU Practice
A. Open 14.1

10 Minute AMRAP
30 Double Unders
15 Power Snatch 75/55

B. 10 Minute TGU Practice

 

Thought for the Day:

“The whole secret of life is to be interested in one thing profoundly and in a thousand things well.” – Horace Walpole

 

crashbfinal

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WOD for Monday November 17th:

PRE-ORDER YOUR FP SWAG TODAY

Deadline Friday Nov 21st

CLICK HERE TO ORDER

 

WORKOUT OF THE DAY
STRENGTH:
6 Sets
5 Deadlift
7 Sets
2 Deadlift
WOD:
Fitness
Performance
A. 3 Minute AMRAP
Row 100m
5 Burpees

B 3 Minute AMRAP
10 Slamball
10 Push Up
10 Sit Up

WOD
AMRAP A
Rest 2 Minutes
AMRAP B
Rest 2 Minutes
AMRAP A

Rest 5 Minutes

AMRAP B
Rest 2 Minutes
AMRAP A
Rest 2 Minutes
AMRAP B

 

Thought for the Day:

“Hold fast to dreams, for when dreams go, life is a barren field, frozen with snow.”
- Langston Hughes

 

crashbfinal

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WOD for Friday November 14th:

PRE-ORDER YOUR FP SWAG TODAY

Deadline Friday Nov 21st

CLICK HERE TO ORDER

 

WORKOUT OF THE DAY
STRENGTH:
5 sets
8 Close Grip Bench Press
2 minute rest between
15 Minutes to a 1RM Close Grip Bench Press
WOD:
Fitness
Performance
4 Rounds
5 Min AMRAP
1 Length Walking Lunges
10 Pull Ups
15 BW Good Mornings
1 length Bear Crawl
10 V Ups
15 BW Good Mornings
2 Minutes Rest
4 Rounds
5 Min AMRAP
1 Length Low Carry Walking Lunges
10 Pull Ups
15 BW Good Mornings
1 length Bear Crawl
10 T2B
15 BW Good Mornings
2 Minutes Rest

 

Good Stuff to Read

The Paleo Lifestyle: The Way Way Way Back

Thought for the Day:

“Always do your best. What you plant now, you will harvest later.”-Og Mandino

 

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New Swag, New Specialty Class & WOD for Thursday November 13th:

GET YOUR FP SWAG

Thermals, Sweats and Hoodies

Pre-Order ONLY, MUST ORDER BY NOV 21st

CLICK HERE FOR MORE INFO AND ORDERING

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
5 Front Squat
5 Push Press
20 Minutes of Clean & Jerk Singles
Rest :90 to 2 Minutes between
WOD:
Fitness
Performance
5 Rounds

14 Alternating Single Arm KB Swings
75 Single Unders
7 Candlestick Sit ups
5 Rounds

7 KB Snatch Right
7 KB Snatch Left
35 Double Unders
7 Candlesticks

 

Good Stuff to Read/View:

The Thing You Do Everyday That’s Setting You Up For Shoulder Injuries

 

DOUBLE UNDERS

 

Thought for the Day:

“Don’t be afraid to give your best to what seemingly are small jobs. Every time you conquer one it makes you that much stronger. If you do the little jobs well, the big ones will tend to take care of themselves.” – Dale Carnegie

crashbfinal

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WOD for Wednesday November 12th:

WORKOUT OF THE DAY
STRENGTH:
6 sets
4 Pendlay Row
@2011
5 Supermans 1 sec hold at top
Rest :90 Between
WOD:
Fitness
Performance
5 Rounds

3 Min AMRAP
3 DB Hang Power Clean
6 Push Ups
9 Squats
Rest 1 Minute
The Chief

5 Rounds
3 Min AMRAP
3 Power cleans 135/95
6 Push-ups
9 Squats
1 Minute Rest

 

Good Stuff to Read:

Waking Up is Hard to Do

 

Thought for the Day:

If you’re not using your smile, you’re like a man with a million dollars in the bank and no cheque book.  ~  Les Giblin

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WOD for Tuesday November 11th:

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WORKOUT OF THE DAY
STRENGTH:
Back Squat
12 Minutes to a Heavy Triple
WOD:
Fitness
Performance
5 Rounds
5 Min AMRAP
12 Wall Ball
12 SA DB Push Press Right
12 Step Up
12 SA DB Push Press Left
120 Meters Row
Rest 2 Minutes between Rounds
5 Rounds
5 Min AMRAP
12 Wall Ball
12 SA DB Push Press Right
12 Box Jump
12 SA DB Push Press Left
120 Meters Row
Rest 2 Minutes between Rounds

Good Stuff to Read

The Skill of Relaxation

 

Thought of the Day:

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.” –John Fitzgerald Kennedy

 

 

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WOD for Monday November 10th:

WORKOUT OF THE DAY
STRENGTH:
Press
5 Sets of 5
15 Row Pulls and 2 minutes rest between sets
Press
5-3-2-2-2
15 Row Pulls and 2 minutes rest between sets
WOD:
Fitness
Performance
2k Row Time Trial

10 Minutes Gymnastics Practice
Cartwheels, Handstands, Rolls

 

 NEW CLASS TIME

Starting December 1st

7:15pm class moves to 7:30pm

Good Stuff to Read

Artificial Sweetners May Disrupt Body’s Blood Sugar Controls

 

Thought for the Day

Too many people overvalue what they are not and undervalue what they are.

Malcolm S. Forbes

hbpost

Karen M

Jason O

Courtney S

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WOD for Friday November 7th:

WORKOUT OF THE DAY
STRENGTH:
Romanian Deadlift
4 sets of 8-10
Romanian Deadlift
6 sets of 3
WOD:
Fitness
Performance
Dumbbell Lynne

Five rounds for max reps of:
DB bench press
Strict Pull-ups

 

Thought for the Day:

“When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure.” – Peter Marshall

SATURDAY

OPEN GYM 6:30-8am

Gym will close at 8am and reopen at 8:30am for GLEN

 

CFFP Glen Doherty Memorial WOD

Glen Doherty Memorial Foundation will be here with GDMF swag for sale

Metzy’s Taqueria will be on site selling food

MarcPro will be on site with a recovery booth

Click HERE for More Details and to Register

If you want to participate and haven’t registered

Please email me melissa@crossfitfullpotential.com

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