WOD for Monday July 25th:

August 6th
Pose Running Seminar
10am-1pm

Come down to CFFP to work on your POSE running technique! From Beginner to advanced, your technique can always be fine tuned. Through drills and video analysis, we will spend 3 hours preparing you to run this year. Led by Coach Danny and Coach Geoff, this seminar will focus on the Pose Method of running, and will benefit all level of athlete.

CLICK HERE TO REGISTER

WORKOUT OF THE DAY
STRENGTH:
5 Sets:
6-8 Pendlay Row
:30 Hollow Holdor FLR
WOD:
Fitness
Performance
20 Minute AMRAP
200m Run
12 KB Swings
12 Pushups
Every 2 Minutes for 20 Minutes:
20/15 Cal Air Bike

Good Reading for the Week

Hot and Wet Muscles are Pliable: Stop Sitting After You Train

Thought of the Day:

Be civil to all; sociable to many; familiar with few. ~ Benjamin Franklin

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WOD For Friday July 22nd:

CFFP RANGER PANRTY SHORTS

shortssoffe

CLICK HERE TO ORDER

WORKOUT OF THE DAY
STRENGTH:
Front Squat 5x3
WOD:
Fitness
Performance
Dirty Thirty
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings
30 Walking Lunges
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball
30 Burpees
30 Double Unders
Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball 20/14
50 Burpees
50 Double Unders

Good Reading for the Week

10 Exercises to Prevent Runner’s Knee

 

Thought of the Day:

“Never believe that a few caring people can’t change the world. For, indeed, that’s all who ever have.” -Margaret Mead

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WOD for Thursday July 21st:

FUEL FOR FIRE

CASE PRE-BUY $35

SIGN UP AT GYM

WORKOUT OF THE DAY
STRENGTH:
Every 2 Minutes for 16 Minutes
2-3 Snatch Grip Deadlifts
Every 2 Minutes for 16 Minutes
1 Snatch
WOD:
Fitness
Performance
8 Min AMRAP
20 Walking Lunges
Row 15/12 Cals
4 Minute Rest
8 Min AMRAP
12 Wall Ball
Air Bike 12/10 Cal
8 Min AMRAP
8 Thrusters 75/55
Air Bike Cals 12/10
4 Minute Rest
8 Min AMRAP
20 Sandbag Walking Lunges
Row 15/12 Cals

Good Reading for the Week

10 Exercises to Prevent Runner’s Knee

 

Thought of the Day:

“A gentle word, a kind look, a good-natured smile can work wonders and accomplish miracles.” –William Hazlitt

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WOD for Wednesday July 20th:

CFFP RANGER PANRTY SHORTS

shortssoffe

CLICK HERE TO ORDER

 

WORKOUT OF THE DAY
STRENGTH:
5x5 Press
WOD:
Fitness
Performance
Jerry
1mile Run
2K Row
1mile Run

Good Reading for the Week

10 Exercises to Prevent Runner’s Knee

 

Thought of the Day:

“If you want things to be different, perhaps the answer is to become different yourself.” -Norman Vincent Peale

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WOD for Tuesday July 19th:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 DB Row
8-10 Good Morning
WOD:
Fitness
Performance
“Black n Blue”
5 Rounds-
10 Pw. Clean (135/95)
10 Burpees

Good Reading for the Week

10 Exercises to Prevent Runner’s Knee

 

Thought of the Day:

“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.” ― Mark Twain

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WOD for Monday July 18th:

CFFP RANGER PANRTY SHORTS

shorts

CLICK HERE TO ORDER

WORKOUT OF THE DAY
STRENGTH:
A.Back Squat 5-5-20
B.4 Sets of: Wall-Facing Shoulder taps x10 + :20 Static Hold
Or 4x:30 Inversion Hold
WOD:
Fitness
Performance
21min EMOM:
8-10 Pullups
30-40 Mtn. Climbers
12/10 Cal Row
21min EMOM:
2-4 Muscle Ups
40 Double Unders
15/12 Cals Air Bike

Good Reading for the Week

10 Exercises to Prevent Runner’s Knee

 

Thought of the Day:

When life’s problems seem overwhelming, look around and see what other people are coping with. You may consider yourself fortunate. ~ Ann Landers

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WOD for Friday July 15th:

WORKOUT OF THE DAY
STRENGTH:
12 Minute EMOM
1 Squat Clean or
2 Hang Power Clean
WOD:
Fitness
Performance
20 Min AMRAP
400m Run
25 KB Swings
25 Sit Ups

Good Reading for the Week

Your Brain has a Delete Button: Here’s How to Use It

10 Exercises to Prevent Runner’s Knee

 

Thought of the Day:

For all things difficult to acquire, the intelligent man works with perseverance. ~ Lao Tzu

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WOD for Thursday July 14th:

WORKOUT OF THE DAY
STRENGTH:
5 Sets:
5 Deadlift
5 Sets:
5 Sumo Deadlift
WOD:
Fitness
Performance
5 Rounds
15 DB Thruster
10 HR Pushup
10 Box Jump Step Down or StepUps
5 Rounds
15 Unbroken WB
2 Rope Climb
15 HR Pushups

Good Reading for the Week

Your Brain has a Delete Button: Here’s How to Use It

10 Exercises to Prevent Runner’s Knee

 

Thought of the Day:

Caring about others, running the risk of feeling, and leaving an impact on people, brings happiness.  Harold Kushner

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WOD for Wednesday July 13th:

WORKOUT OF THE DAY
STRENGTH:
5 Sets:
3 Push Press
6 Banded Supp. Pull w/2-sec. Pause
Or :20 Ring Support
WOD:
Fitness
Performance
Every 3 Minutes for 18 Minutes

20 Air Squat
40 Mtn Climber
250/200m Row
Every 3 Minutes for 18 Minutes

10 KB Snatch/arm
10 HSPU
15 Cal Air Bike

Good Reading for the Week

Your Brain has a Delete Button: Here’s How to Use It

10 Exercises to Prevent Runner’s Knee

 

Thought of the Day:

Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing. ~ Denis Waitley

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WOD for Tuesday July 12th:

WORKOUT OF THE DAY
STRENGTH:
5 Sets:
A1. PendlayRow x5
A2. L-Hang :30 or FLR :30
WOD:
Fitness
Performance
5 Rounds
8 Candlestick Jumps or Situps
10 Pullups or Ring Rows
200m Run
5 Rounds
200m Run
12 Consec. Pullups
8 Alt. Candlestick Pistols

Good Reading for the Week

Your Brain has a Delete Button: Here’s How to Use It

 

Thought of the Day:

“Knowledge is power. Information is liberating. Education is the premise of progress, in every society, in every family.” – Kofi Annan

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