WOD for Wednesday October 22nd:

WORKOUT OF THE DAY
STRENGTH:
Snatch Grip Deadlift
3-3-3-3-3
Snatch Grip Deadlift
5-4-3-2-1
WOD:
Fitness
Performance
5 Rounds
6 Power Snatch
50 Single Unders
10 V Ups
Rest 2 Minutes between rounds
5 Rounds
6 Power Snatch
20 Double Unders
10 K2E
Rest 2 Minutes between rounds

 

Thought for the Day:

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

 

CFFP-Glen

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WOD for Tuesday October 21st:

WORKOUT OF THE DAY
STRENGTH:
A. 6x5 Close Grip Bench Press
A. Close Grip Bench Press
3-2-1-3-2-1
WOD:
Fitness
Performance
B. Max Air Bike
:30 on/:90 off

C. :60 on 3:00 Off
10 BB Thrusters 75/45
Max Burpees

Sorenson Test

 

Thought for the Day:

“To want to be what one can be is purpose in life.”
- Cynthia Ozick

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WOD for Monday October 20th:

WORKOUT OF THE DAY
STRENGTH:
15 Minutes to a 1RM Power Clean
WOD:
Fitness
Performance
10 Minute AMRAP
100 Single Unders
20 Step Ups
15 Sit Ups
4 Minute Rest
10 Minute AMRAP
1 Minute Row
10 KB Swings
5 Walk Walks or Bear Crawl 1 Length

Thought for the Day:

Youth is not a time of life; it is a state of mind; it is not a matter of rosy cheeks, red lips and supple knees; it is a matter of the will, quality of the imagination, a vigor of the emotions; it is the freshness of the deep springs of life.   ~  Samuel Ullman

CFFP-Glen

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WOD for Friday October 17th:

CFFP Glen Doherty Memorial WOD

The WOD
“Glen”

For time: 135 pound Clean and jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents Run 1 mile 100 Burpees

Scaled WOD

30 Clean & Jerks 95/65 1 mile run 50 Pull Ups 1 mile run 100 burpees

The scaled WOD can be done as a partner WOD where both partners run together then one works and one rests for the C&J, pull ups and burpees.

To participate you must:

Register for the event on Zen Planner

Either bring a check for $25 payable to the Glen Doherty Memorial Foundation or go to their website, make a $25 donation with CFFP in the memo line and bring a copy of the receipt to the WOD.

GDMF Donation Website http://www.glendohertyfoundation.org/donate/

Any questions email melissa@crossfitfullpotential.com

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8 Push Press
8 Sets
Press + Push Press + Push Jerk
WOD:
Fitness
Performance
"BLACKBURN"

 

Thought for the Day:

Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” -Leah LaBelle

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WOD for Thursday October 16th:

WORKOUT OF THE DAY
STRENGTH:
4 sets
8 Romanian Deadlift @ 3031
Accumulate :30 in Front Leaning Rest
WOD:
Fitness
Performance
5 rounds
20 Walking Lunges
8 KB Chain Saw Rows each arm
10 Candlestick Sit Ups
5 rounds
20 Walking Lunges
2 Rope Climbs
10 Candlesticks

 

Thought for the Day:

“The best day of your life is the one on which you decide your life is your own.  No apologies or excuses.  No one to lean on, rely on, or blame.  The gift is yours – it is an amazing journey – and you alone are responsible for the quality of it.  This is the day your life really begins.:
- Bob Moawad

 

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WOD for Wednesday October 15th:

 

WORKOUT OF THE DAY
STRENGTH:
Close Grip Bench Press
4 sets of 8-10 @ 2011
Rest 2 minutes between sets
Close Grip Bench Press
4-3-2-2-2 @ 20X1
Rest 2 minutes between sets
WOD:
Fitness
Performance
3 rounds
3 Minutes to Complete
6 DB Thrusters
60 Mtn Climbers or 30 Double Under Attempts
Row for Max Meters
Rest 3 Minutes
3 rounds
3 Minutes to Complete
6 DB Thrusters
40 Double Unders
Row for Max Meters
Rest 3 Minutes

 

Thought for the Day:

Worry does not empty tomorrow of its sorrow; it empties today of its strength.   ~ Corrie Ten Boom

 

hbpostJames C

Matt F

Jenny J

Tori S

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Where Were You Guys??

Wondering where your head coaches have been?

As coaches, we take our profession very seriously, and every year we take some time outside of the gym to take courses and hone our craft.  This week, Coach Geoff and I spent five days with James Fitzgerald, completing the second and third module of the OPEX Coaching Certificate Program.  James was the first CrossFit Games champion, is the owner (and an athlete) of the Phoenix Rise NPGL team, and coach to several elite athletes at OPEX HQ.  He is truly the best of the best.

OPEX

Elements of our programming have been inspired by the OPEX system for a couple years.  I hired an OPEX coach to program my own personal workouts about two years ago, and Geoff and CJ have been following OPEX programming consistently for well over a year now.  The programming at Full Potential has been and continues to be geared directly toward our clients, based on what we’ve learned from our own training with CrossFit, OPEX, Powerlifting, Endurance sport, Olympic Weightlifting, and so on.  This year marks my tenth year of training fitness clients, and every year I’m blown away by how much more there is to learn. As athletes, we hope you have the same passion to continue to learn and grow!

 

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WOD for Tuesday October 14th:

CFFP Glen Doherty Memorial WOD

Saturday Nov 8th

Click HERE for More Details and to Register

 

WORKOUT OF THE DAY
STRENGTH:
Back Squats
5x5 @ 2111
Rest 2 minutes between
Back Squats
2x6 @ 20X1
Rest 2 minutes between
WOD:
Fitness
Performance
8 Min AMRAP
8 KB Swings
8 Burpee
8 Hollow Rock
Rest 2 Minutes
8 Min AMRAP
10 V-Ups
10 Push Ups
10 Step Ups
8 Min AMRAP
3 Power Snatch
5 Burpee Pull Up
10 Hollow Rocks
Rest 2 Minutes
8 Min AMRAP
10 T2B
10 Hand Release Push Ups
10 Box Jumps

 

Thought for the Day:

“Sometimes our inner light goes out, but is blown into flame by encounter with another human being. Each of us owes the deepest thanks to those who have kindled this inner light.” -Albert Schweitzer

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Columbus Day Schedule

Happy-Columbus-Day-Graphics-3

NO REGULAR CLASSES

4:30-6:30pm OPEN GYM (members only)

6:30pm ON-RAMP

 

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COLUMBUS DAY WEEKEND SCHEDULE

Saturday:

6:30-8am Open Gym

8am – COOP CLASS

9am – COMPETITOR CLASS

Sunday:

8:30am – FREE YOGA w/Sandy (non-members are $10)

MONDAY:

NO REGULAR CLASSES

4:30-6:30pm OPEN GYM (members only)

6:30pm ON-RAMP

 

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