WOD for Monday August 31st:

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 Deadlift
8-10 Floor Press
5 Sets
3 Deadlifts
8-10 Ring Dips
WOD:
Fitness
Performance
10 Min AMRAP
8 Chin Up
12 Sit Up
50 Single Unders
Opens 14.1
10 Min AMRAP
30 Double Unders
15 Power Snatch 75/55

 

Thought for the Day:

“When we are no longer able to change a situation, we are challenged to change ourselves” – Viktor Frankl.

Weightlifting 101 Clinic

October 4th 10-3

Spend the day at CF Full Potential learning the Olympic Lifts, from step 1, the correct way and in proper progression. Lifts will be broken down and progressed through. Prepare to have a barbell in your hand for most of the day, lots of and drilling and positional holds.

Registration is $50 per person for the day and open to everyone.

Registration Link
https://cap.theboxhq.com/events/weightlifting-101-clinic-at-cf-full-potential *must register on the link here to be in attendance ; thank you

Led by:
Brandon Petersen
President / Head Coach of LiveFree Weightlifting Club
Founder of Complete Athletic Performance

 

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WOD for Friday August 28th:

IMG_20150827_184128

REMINDER

8:30 AM Summer Class ENDS

AUGUST 28th

 

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 Split Squats each leg
1 Minute between legs
30 Alt DB Bicep Curls
20 Rep Back Squat
WOD:
Fitness
Performance
200m Farmers Carry
then
5 Rounds
10 Candlestick Sit Ups
8 Hand Release Push Up
6 KB Deadlifts
then
200m Farmers Carry
5 Rounds
200m Farmers Carry
20 Slam Ball
1 Length Bear Crawl

 

Thought for the Day:

“All life is an experiment. The more experiments you make the better.” –Ralph Waldo Emerson

LABOR DAY WEEKEND

Saturday OPEN

Sunday Yoga OPEN

Monday CLOSED

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WOD or Thursday August 27th:

WORKOUT OF THE DAY
STRENGTH:
15 Minutes of Rope Climb Skill Work
WOD:
Fitness
Performance
5 Rounds
400m Run
15 Wall Ball
15 Good Mornings
Kelly
5 Rounds
400m Run
30 Box Jumps 24/20
30 Wall Ball 20/14

 

Thought for the Day:

“Be sure you put your feet in the right place, then stand firm.” – Abraham Lincoln

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WOD for Wednesday August 26th:

FUEL FOR FIRE ORDER DEADLINE
Wednesday August 26th, 5pm

WORKOUT OF THE DAY
STRENGTH:
4 Sets
15 Close Grip Bench Press
Handstand Practice
4 Sets
15 Ring Dips
Handstand Walk Practice
WOD:
Fitness
Performance
Tabata
Sit Up
Squat
DB Push Press
Mtn Climbers
Tabata
KB Swing
Push Up
Hollow Rock
Alt Side Lunge

 

Thought for the Day:

Take up one idea! Make that idea your life ,Think of it .Dream of it,live on that idea.Let the brain,muscles,nerves every part of your body be full of that idea and just leave every other idea alone.This is the way to success. ~ Swami Vivekananda

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WOD for Tuesday August 25th:

FUEL FOR FIRE ORDER DEADLINE
Wednesday August 26th, 5pm

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 Front Squat or Goblet Squat
:30 Plank
5 Sets
3 Hang Squat Clean
L Hold Work
WOD:
Fitness
Performance
EMOM 20
Odds: 15 KB Swing
Max Single Under

Evens: 10 Cal Air Bike or 10 Burpees
5 Sets of 2:00
10 Alternating KB Bottoms Up Clean & Press
10 Burpees
Max Calorie Row
Rest 2 Minutes

 

Thought for the Day:

“When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.” –Joe Namath

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WOD for Monday August 24th:

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 Snatch Grip Deadlift
10 Bent Over DB Row
5 Sets
3 Snatch Extensions
10 Bent Over DB Row
WOD:
Fitness
Performance
5 Rounds
10 Box Jumps or Step Ups
10 Ring Rows
10 Box Push Ups
200m Row
5 Rounds
5 C2B Pull UPs
10 Box Jumps
10 Power Snatch
Rest 2 Minutes

 

Thought for the Day:

If you cannot do great things, do small things in a great way. ~ Napoleon Hill

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WOD for Friday August 21st:

 

 Active Heroes-WOD_Artwork1

22 Veterans a day commit suicide. Now you can do something about it by participating in the Virtual WOD TO End Veteran Suicide! Register for Free or grab the WOD Shirt for $35

WOD will take place during 8am and 9am classes.  If you’d like a t-shirt, it’s a $35 donation at the link below.  If you’d like to make a donation to Team CFFP, please do so at the link below.

You can register FREE of Charge at the link below

CLICK HERE TO JOIN TEAM CFFP

 

WORKOUT OF THE DAY
STRENGTH:
20 Minutes to a Heavy Bi Lateral TGU
WOD:
Fitness
Performance
20 Minute AMRAP
10 Pull Ups
15 Sit ups
200m Run
Death By Pull Up

15 Minute Minimum

 

Thought for the Day:

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” –John Quincy Adams

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WOD for Thursday August 20th:

 

 Active Heroes-WOD_Artwork1

22 Veterans a day commit suicide. Now you can do something about it by participating in the Virtual WOD TO End Veteran Suicide! Register for Free or grab the WOD Shirt for $35

WOD will take place during 8am and 9am classes.  If you’d like a t-shirt, it’s a $35 donation at the link below.  If you’d like to make a donation to Team CFFP, please do so at the link below.

You can register FREE of Charge at the link below

CLICK HERE TO JOIN TEAM CFFP

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 Back Squat or Overhead Squats @2211
6-8 DB Tri Kickbacks each side
20 Minutes to a 1RM Squat Snatch
WOD:
Fitness
Performance
Every 4 Minutes to 20 Minutes
10 Russian Swings
10 Push Ups
20 Cal Row
Every 4 Minutes to 20 Minutes
10 Russian Swings
10 Burpees AFAP
200m Sprint

 

Thought for the Day:

Character is the result of two things: Mental attitude and the way we spend our time. ~ Elbert Hubbard

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WOD for Wednesday August 19th:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 DB Step Ups per leg
:30 Static Hang (max 3 attempts)
Rest 2-3 Minutes between
20 Minutes to a 3RM Deadlift
WOD:
Fitness
Performance
5 Sets
10 Power Clean
10 Burpee
Rest 1 Minute
3:00 on / 2:00 off
A. 10 T2b
30 Double Under
B. 10 Box Jump
10 Wall Ball
C. 10 Ring Dips
15 Hollow Rocks
D. 10 T2B
30 Double Under
E. 10 Box Jumps
10 Wall Ball

 

Thought for the Day:

Stand up to your obstacles and do something about them. You will find that they haven’t half the strength you think they have. ~ Norman Vincent Peale

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WOD for Tuesday August 18th:

FUEL FOR FIRE

Pre-order cases of 12 for $35

Sign up Sheet at Gym

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 Push Press
20 Alternating DB Hamer Curls
Push Press 5-3-1-1-1
8 Straight Bar Curl
WOD:
Fitness
Performance
5 Minute AMRAP
10 Wall Ball
10 Box Jump/Step Ups
10 Push Ups
Rest 1 Minute
5 Minute AMRAP
10 V Up
10 Cal Row
5 Pull Ups
Rest 1 Minute
5 Minute AMRAP
15 Russian Swings
15 Sit Ups
50 Single Unders
Every 3 Minutes for 18 Minutes (6 rounds)

15 Cal Air Bike AFAP

 

Thought for the Day:

The tragedy of life is what dies inside a man while he lives. ~ Albert Schweitzer

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