WOD for Friday May 26th:

SATURDAY SCHEDULE

6:30-8:00 Open Gym

NO 8am or 9am Classes

Gym Opens at 9am Monday for Murph

Heats after 10am have some openings

WORKOUT OF THE DAY

FITNESS
A) Double Under Jumps: 10 MInute Skill Practice
B) Strict Press: 12 minutes to a heavy single.
C) 5 Rounds:
35/25 Cal Row
Walk 200m
-Track each round on Row

PERFORMANCE
A) Double Under Jumps: 10 MInute Skill Practice
B) Strict Press: 12 minutes to a heavy single.
C) 5 Rounds:: 35/25 Cal AB
Walk 200m
-Track each round on AB\

THOUGHT FOR THE DAY

“Be brave. Take risks. Nothing can substitute experience.” –Paulo Coelho

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WOD for Thursday May 25th:

WORKOUT OF THE DAY

 
FITNESS
A1) Single Arm Dumbbell Row: 5-7 each arm x 4, heavy; Rest :60
A2) DB Single Leg Deadlift: 6-8 each leg x 4; Rest 2min
B) 4 Rounds for Time:
20 Cal AB
25 Air Squats
30 Situps
 
PERFORMANCE
A1) Single Arm Dumbbell Row: 5-7 each arm x 4, heavy; Rest :60
A2) Barbell Single Leg Deadlift: 4-6 each leg x 4; Rest 2min
B) 4 Rounds for Time: 500m row
20 Pushups
10 Goblet Squats
 

THOUGHT FOR THE DAY

“It takes but one positive thought when given a chance to survive and thrive to overpower an entire army of negative thoughts.” –Robert H. Schuller

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WOD for Wednesday May 24th:

WORKOUT OF THE DAY

 
FITNESS
A) Rope Climb Practice: 10min Spanish Wrap + J-Wrap to Legless and L-Hold
B) DeadLift: 3 reps E3MOM for 18 min., ascending
C) 5 Rounds:
7 Seated DB Press
9 DB Hang Power Clean
9 Power Clean
200m Run
 
PERFORMANCE
A) Rope Climb Practice: Spanish Wrap + J-Wrap to Legless and L-Hold
B) DeadLift: 3 reps E3MOM for 18 min., ascending
C) 5 Rounds: 7 HSPU
9 Power Clean
200m Run
 

THOUGHT FOR THE DAY

An obstacle is often a stepping stone. ~ William Prescott

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WOD For Tuesday May 23rd:

WORKOUT OF THE DAY

 
FITNESS
A1) Kipping Pullup Practice: From Kip Swing to Cycling
A2) Back Squat: 10@55%, 8@60%, 6@65%, 4@70%, 2@75%, 2@75%, Rest 2min Btwn.
B) EMOM:: Every minute, on the minute, for 15 minutes:
Minute 1 – 15 Wall Ball
Minute 2 – 20 Russian Stepups
Minute 2 – 20 wall Ball
Minute 3 – 15 HR Pushups + 20 Mtn Climbers
 
PERFORMANCE
A1) Kipping Pullup Practice: From Kip Swing to Cycling
A2) Back Squat: 10@55%, 8@60%, 6@65%, 4@70%, 2@75%, 2@75%, Rest 2min Btwn.
B) EMOM:: Every minute, on the minute, for 15 minutes:
Minute 1 – 8 Burpee Pullups
Minute 2 – 20 wall Ball
Minute 3 – 8 Ring Dips + 20 Double Unders

 

THOUGHT FOR THE DAY

We promise according to our hopes and perform according to our fears. ~ Francois De La Rochefoucauld

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WOD For Monday May 22nd:

CONGRATS TO TEAM

DROP IT LIKE A SQUAT

2017 SPRING SERIES WINNERS

WORKOUT OF THE DAY

 
FITNESS
A) Hang Power Snatch: 3 reps E2M for 10min, ascending
B) Power Snatch + OHS: 2 reps E2M for 12 min
C) AMRAP in 18 minutes:: 600m Run
15 Russian Swings
15 Tuck Crunch
 
PERFORMANCE
A) Hang Snatch: 2 reps E2M for 10minutes, ascending
B) Snatch: 12 minutes to a heavy single.
C) AMRAP in 18 minutes:: 800m Run
15 Russian Swings
15 Toes through Rings

 

THOUGHT FOR THE DAY

Flatter me, and I may not believe you. Criticize me, and I may not like you. Ignore me, and I may not forgive you. Encourage me, and I may not forget you. ~ William Arthur

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WOD for Friday May 19th:

WORKOUT OF THE DAY

FITNESS
A) Lateral Step-Ups: 8-10/leg @21X1 x 4; Rest 2min btwn.
B) 10-9-8-7-6-5-4-3-2-1
Burpee
DB Front Squat 25/15

PREFORMANCE
A) Lateral Step-Ups: 8-10/leg @21X1 x 4; Rest 2min btwn.
B) 10-9-8-7-6-5-4-3-2-1
Front Squat 115/85
Lateral Burpee Over Bar

THOUGHT FOR THE DAY

“By failing to prepare, you are preparing to fail.” – Benjamin Franklin

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WOD for Thursday May 18th:

Whole Life Challenge

Whole Life Challenge Begins May 20th

Join Team CFFP HERE

WORKOUT OF THE DAY

FITNESS
A) Barbell Thruster: 10-8-6-4-2; Rest 2-3min btwn, building to a heavy double.
B) Paralette Dip, feet elevated: 12-12-12; Rest :90
C)For Time:
750m Row
1 Length Bear Crawl
200m Run
500m Row
1 Length Bear Crawl
200m Run
250m Row
1 Length Bear Crawl
20/12 Cal AB

PERFORMANCE
A) Barbell Thruster: 5-4-3-2-1; Rest 2-3min btwn, building to a heavy single.
B) Weighted Dip: 3-5 Reps x 3 sets; Rest :90
C) For Time:
1K Row
1 Length Bear Crawl
30/20 Cal AB
750m Row
1 Length Bear Crawl
25/16 Cal AB
500m Row
1 Length Bear Crawl
20/12 Cal AB

 

THOUGHT FOR THE DAY

“Life is a song – sing it. Life is a game – play it. Life is a challenge – meet it. Life is a dream – realize it. Life is a sacrifice – offer it. Life is love – enjoy it.” – Sai Baba

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WOD for Wednesday May 17th:

WORKOUT OF THE DAY

 

FITNESS
A1) Pendlay Row: 5-7 heavy x 4; Rest :60
A2) Nordic Fallouts: 10-12 x 4; Rest 2min
B) 12min AMRAP:
10 Hang Power Clean
10 NP Burpee
200m Run

PERFORMANCE
A1) Pendlay Row: 5-7 heavy x 4; Rest :60
A2) Glute Ham Raise: 10-12 x 4; Rest 2min
B) 12min AMRAP:
12 Pullup
10 Power Clean 135/95
200m Run

THOUGHT FOR THE DAY

“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.”- Marcus Aurelius

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WOD for Tuesday May 16th:

WORKOUT OF THE DAY

 

FITNESS

A1) Barbell Z PRess: 8-10 x4 asc; Rest :30
A2) Russian Kettelbell Swing: 20 Consecutive; Rest 2min
B) 18min @ 75%
200m Waiters walk (switch halfway)
15 Air Squats
15 Banded Pull Throughs
200m DB Farmers Carry
15 Air Squats
1 Length Walking Lunge

 

PERFORMANCE

A1) Barbell Z-Press: 8-10 x 4 asc; Rest :30
A2) Dual Russian Kettlebell Swing: 12-15 consecutive; Rest 2min
B) 18min @75%: 200m Sandbag BearHug Carry
15 BJSD 24/20
15 Band Pull Throughs
200m DB Farmers Carry
15 BJSD 24/20
1 Length Walking Lunge

 

Thought for the Day

“Either you decide to stay in the shallow end of the pool or you go out in the ocean.” -Christopher Reeve

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WOD for Monday May 15:

WORKOUT OF THE DAY

Fitness
A) Back Squat 5-7 Reps @42X1 X3 Sets; Rest :60
B) Banded chest to Bar Pull-Up: 3-5 Reps @20X1 x3 Sets: Rest 2min
C) Every minute, on the minute, for 21 minutes:
Minute 1-8-10 Cal Row
Minute 2-12-15 HRPU
Minute 3-10 Russian SteUPs/leg (load if able)

Performance
A) Back Squat 5-7 Reps @42X1 X3 Sets; Rest :60
B) Chest to Ring Pull-Up: 3-5 Reps @20X1 x3 Sets: Rest 2min
C) Every minute, on the minute, for 21 minutes:
Minute 1-1 Rope Climb + 6-8 Cal AB
Minute 6-8 BBJO
Minute 3-40 Double Unders

Thought for the Day

“A smile is happiness you’ll find right under your nose.”- Tom Wilson

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