WOD for Tuesday April 28th:

WOD #1   4_19-3

 

 

 

CLICK HERE TO REGISTER

 

WORKOUT OF THE DAY
STRENGTH:
3 Sets
A1. 6-8 Push Press from Floor
A2. Pull Up 3-3-3 :30 between sets
Rest 2 Minutes
WOD:
Fitness
Performance
2 Rounds
5 Minute AMRAP
200m Run
8 KB Swings
6 Burpees
2 Minute Rest
5 Minute AMRAP
150m Row
10 Wall Ball
10 Sit Up
Rest 2 Minutes

 

Thought for the Day:

If there exists no possibility of failure, then victory is meaningless. ~ Robert H. Schuller

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WOD for Monday April 27th:

WORKOUT OF THE DAY
STRENGTH:
1 RM Front Squat
WOD:
Fitness
Performance
A. 10 Minutes Upside Down time
Handstands, Ring work etc.

B. 5 Rounds
200m Run
15 Box Jump or Step Ups
15 Goblet Squats
A. 10 Minutes Upside Down time
Handstands, Ring work etc.

B. Half Kelly
5 Rounds
200m Run
15 Box Jump 24/20
15 Wall Ball 20/14

 

Thought for the Day:

I had rather attempt something great and fail, than to attempt nothing at all and succeed ~ Robert H. Schuller

summer program final

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WOD for Friday April 24th:

HERO SERIES WOD #2  MAY 3rd

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WOD #1   4_19-3

 

 

 

 

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 Snatch Grip Deadlift
10 Broad Jumps
7x2 Hang Squat Snatch
WOD:
Fitness
Performance
15 Minute AMRAP
:30 FLR
10 Box Jump or Step Up
8 Pull Up
Rest :30
15 Minute AMRAP
12 Shoulder Taps
10 Box Jumps
8 C2B Pull Ups
Rest :60

 

Thought of the Day:

The future depends on what we do in the present. ~ Mahatma Gandhi

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WOD for Thursday April 23rd:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 Seated DB Press
8-10 KB Romanian Deadlifts
4 Sets
8-10 Seated DB Press
8-10 Hamstring Drops
WOD:
Fitness
Performance
4 Rounds
500m Row
10 Wall Ball
10 Push Ups
10 Wall Ball
10 Sit Ups
3:00 Rest
4 Rounds
500m Row
25 BB Thrusters
15 Pull Ups
3:00 Rest

 

Thought for the Day:

“It is true that we shall not be able to reach perfection, but in our struggle toward it we shall strengthen our characters and give stability to our ideas, so that, whilst ever advancing calmly in the same direction, we shall be rendered capable of applying the faculties with which we have been gifted to the best possible account.” – Confucius

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WOD for Wednesday April 22nd:

P1050455

 

HERO SERIES WOD #1

SERIES TOP 3 STANDINGS

Mens Rx’d         Women’s Rx’d

Chris W                      Kelly O

Sean F                        Jamie G

Chris M                      Maggie L

Men’s Scaled       Women’s Scaled

Chris D                       Carrie D

Mike T                         Sandy S

Nick H                          Holly S

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 Front Squat @2211
Rest 2:00
5 Sets
3 Front Squats
Rest 2:00
WOD:
Fitness
Performance
5 Rounds
200m Run
15 KB Swings
8 Pull Ups
HELEN
3 Rounds
400m Run
21 KB Swings 53/35
12 Pull Ups

 

Thought for the Day:

Better to light a candle than to curse the darkness. ~ Chinese Proverb

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WOD for Tuesday April 21st:

FESTIVUS GAMES

Congrats to Kelly Olsson and Ethan MacDonald for representing CFFP at the Festivus Games.  Kelly came in first and Ethan came in 2nd, both in the intermediate division.  Congratulations on putting all your hard work to the test.

festivus

GOAL BOARD

We’ve set up a Goal Board by the bumper plates.  Write up your goal for the next few months.  Your community will provide support, accountability and help you celebrate when you meet your goal.

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 Power Clean
10 DB Floor Press
Rest 2 Minutes
15 Minutes to a 1RM Power Clean
WOD:
Fitness
Performance
Every 2:00 for 20 Minutes
A1. Run 200m
A2. Row 200m
5x100m Sprint
rest walk back
Rest 7:00
5x100m Sprint
rest walk back

 

Thought for the Day:

Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything. ~ Napoleon Hill

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WOD for Monday April 20th:

BONS 2015 VOTING NOW OPEN

Northshore Magazine

THANKS TO YOU CFFP WAS VOTED

READERS CHOICE FOR CROSSFIT IN 2014

LET’S GO FOR TWO YEARS IN A ROW

CLICK HERE TO VOTE

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
3 Push Press
10 Y Raises
2 minute rest
5 Sets
2 Split Jerks
2 minute rest
WOD:
Fitness
Performance
3 Rounds
5 Minute AMRAP
8 Wall Ball
8 Box Jump or Step Ups
8 V-Ups Rest 2 minutes
3 Rounds
5 Minute AMRAP
8 Wall Ball
8 Box Jump Overs
8 T2B
Rest 2 minutes

 

Thought for the Day:

If you’re always trying to be normal, you will never know how amazing you can be. ~ Maya Angelou

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WOD for Friday April 17th:

REGISTRATION FOR WOD 1 CLOSES FRIDAY NOON

2015herosmall

APRIL 19th, MAY 3rd AND MAY 17th

RX’D and Scaled Divisions

CLICK HERE Details on the Facebook Event

CLICK HERE Registration Links

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
6-8 Barbell Good Mornings
Rest 2:00
5 Sets
4-6 3 Position Squats
Rest 2:00
WOD:
Fitness
Performance
20 Minute AMRAP
5 Candlesticks
10 KB Swings
5 K2E or Hanging Knee Raises
10 DB Push Press
NATE
20 Minute AMRAP
2 Muscle Ups
4 HSPU
8 American Swings 72/53

 

Thought for the Day:

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man. ~ George Bernard Shaw
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WOD for Thursday April 16th:

REGISTRATION FOR WOD #1 CLOSES FRIDAY AT NOON

2015herosmall

APRIL 19th, MAY 3rd AND MAY 17th

RX’D and Scaled Divisions

CLICK HERE Details on the Facebook Event

CLICK HERE Registration Links

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
8-10 Plate Cleans
Max Pull Ups
Rest :90
10x1 Clean and Jerk
WOD:
Fitness
Performance
6 Rounds
250m Row
7 Ring Rows
14 Goblet Squats
Rest :60
6x400m Run
Rest 3 Minutes Between

 

Thought for the Day:

A man is but the product of his thoughts, what he thinks, he becomes.       ~     Mahatma Gandhi

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WOD for Wednesday April 15th:

WORKOUT OF THE DAY
STRENGTH:
5 Sets
5 Press
:30 FLR
2 Minute Rest
5 Sets
3 Press
10 Push Ups
2 Minute Rest
WOD:
Fitness
Performance
10 Minute Max Calorie Row
Rest 5 Minutes
10 Minute AMRAP
10 DB Thrusters
50 Singles
10 Hand Release Push Ups
30 Mtn Climbers
10 Minute Max Calorie Row
Rest 5 Minutes
10 Minute AMRAP
1 Rope Climb
30 Double Unders
15 Wall Ball
15 Sit Ups

 

Thought for the Day:

“It’s better to live one day as a lion than a dozen years as a sheep.” ― Charles M. Schulz

REGISTRATION FOR WOD #1 CLOSES FRIDAY AT NOON

2015herosmall

APRIL 19th, MAY 3rd AND MAY 17th

RX’D and Scaled Divisions

CLICK HERE Details on the Facebook Event

CLICK HERE Registration Links

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