Weekend Endurance WODs

WEEKEND ENDURANCE WOD Pick one sport: Row dynamic warm up 15-20 minutes drill work 5K TT Run dynamic warm up 15-20 minutes drill work 5 miles at 10K pace from last week Bike: dynamic warm up 15-20 minutes drill work 12 mile TT or 2nd interval wod 6-8 x 2K spin recover 2:00 Hold within 3-5. CFFP is Hosting the CrossFit Endurance Seminar in June Click Below to Register

Weekend Endurance WODs

WEEKEND ENDURANCE WOD Pick one sport: Row dynamic warm up 15-20 minutes drill work 5K TT Run dynamic warm up 15-20 minutes drill work 5 miles at 10K pace from last week Bike: dynamic warm up 15-20 minutes drill work 12 mile TT or 2nd interval wod 6-8 x 2K spin recover 2:00 Hold within 3-5. CFFP is Hosting the CrossFit Endurance Seminar in June Click Below to Register

Weekend Endurance WODs

WEEKEND ENDURANCE WOD Pick one sport: Row dynamic warm up 15-20 minutes drill work 5K TT Run dynamic warm up 15-20 minutes drill work 5 miles at 10K pace from last week Bike: dynamic warm up 15-20 minutes drill work 12 mile TT or 2nd interval wod 6-8 x 2K spin recover 2:00 Hold within 3-5. CFFP is Hosting the CrossFit Endurance Seminar in June Click Below to Register

Weekend Endurance WODs

WEEKEND ENDURANCE WOD Pick one sport: Row dynamic warm up 15-20 minutes drill work 5K TT Run dynamic warm up 15-20 minutes drill work 5 miles at 10K pace from last week Bike: dynamic warm up 15-20 minutes drill work 12 mile TT or 2nd interval wod 6-8 x 2K spin recover 2:00 Hold within 3-5. CFFP is Hosting the CrossFit Endurance Seminar in June Click Below to Register

5-3-1 Deadlift & Row

REMINDER NO 5:30pm class on Friday We are hosting Helming Athletics for their Strength Training Clinic STRENGTH: 5-3-1 Deadlift CONDITIONING: 2K ROW TIME TRIAL Then: 8 Rounds, untimed: 5 Strict Pullups 10 Wall Balls RUN ENDURANCE WOD: Dynamic  Warm up 15-20 minutes drill work 10X 200m run Recover 1:30 Thought for the Day: It’s never too late to become what you might have been. -George Elliot

Overhead Squat & The Chief

REMINDER NO 5:30pm class on Friday We are hosting Helming Athletics for their Strength Training Clinic STRENGTH: Overhead Squat 2-2-2-2-2-2-2 CONDITIONING: “The Chief” 5 Cycles of the following with one minute rest between: AMRAP in 3minutes: 3 Power Cleans 6 Pushups 9 Squats ROW ENDURANCE WOD: Dynamic warm up 15-20 minutes drill work 8-12X :30 work recovery 90 seconds Maintain highest possible distance across all sets. Mobility: Episode 201: Better Compression for Faster Rowing Thought Read more…

5-3-1 Press & WOD for Wednesday March 20th:

STRENGTH: 5-3-1 Press Last week of the cycle, 5 reps on the first set, 3 reps on the second set and as many reps as possible on the last.  Remember, this is the last week of our third cycle, these weights are going to feel heavy.  Focus on good form and knock out some reps. CONDITIONING: 10-9-8-7-6-5-4-3-2-1 Pike Pushups from Box (HSPU if able to do full ROM consecutive) Hollow Rocks DB Reverse Suitcase Lunges Read more…

5-3-1 Deadlift & Rocking Steps

STRENGTH: 5-3-1 Deadlift 5 reps on the first set, 5 reps on the second and as many as possible on the last Maintain GOOD Form CONDITIONING: 25-20-15-10-5 Hollow Rocks Weighted DB Step Ups Thought of the Day: “Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all.” – Sam Ewing

5-3-1Press & Jump Up

CrossFit Games Open We’ve got a sign up area on the whiteboard, if you have registered to compete in the Open please let us know if you plan on coming in Thursday at 8:15pm or Saturday at 9am to complete the WOD STRENGTH: 5-3-1 Press 5 reps on the first set, 5 on the second and then knock out as many as possible with good form. CONDITIONING: 5 Minutes Cindy 5 Pull Ups 10 Push Read more…

News & Happenings

ENDURANCE COMES TO CFFP We’d like to welcome Kaitlin Lyons to the CFFP team!   Starting THIS WEEK Endurance Class at 7:30am on Tuesdays Endurance WODs in our programming   Check them out! How to follow the Endurance Programming: The programming is meant to be completed along with a foundation of 4-6 CFFP classes a week. Progression is a key factor when adding the Endurance component to your training so we are starting off with Read more…