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Friday

 

1. 5 Rounds With Purpose:
Cash In:
1 Lap KB Walking Lunges 53/35
 1 Lap Sled Push/Pull 
Cash Out:
A. Max Unbroken DB Hang Cleans 50/35
B. Max Unbroken Wall-Ball-Shots 20/14
* 1 Lap Consists of gym length and back*
 * These should be 100% efforts, rest as needed between rounds. Score is total DB Cleans + WB Shots*

Extras: 10 Min Gymnastics or Core Accessory Work Of Choice 

Thursday

1. AMRAP 2:00 x 5 Sets:
 Row 15-12 Cals + ME TNG Power Cleans 155/105
*Rest 2:00 Between Sets*

2. Work On A Weak Movement We Trained This Week
i.e. HSPU, C2B, Front Squats

Wednesday

1. Warm up/Conditioning
 AMRAP 8: Burpees 2 Plate
*At The Tope Of Every Minute 8 Jump Squats 2 Plate

2. AMRAP EMOM x 15:
Min 1: Box Jumps 24/20
Min 2: HR Push-ups OR BW Bench Press
Min 3: Rest

Tuesday

1. Strength
5 × 5 Tempo Back Squats (3 Second Count On Decent)  

2. Conditioning
 50 Thrusters 75/55
40 C2B 
 1 Mile Run

EXTRAS:
1. 5 sets of 8-12 Strict Pull-up

Monday

1. AMRAP 10:
 20 Front Squats 205/135
20 Hang Cleans
20 Jerks

2. Every 90s x 5 Sets 
A. 10-15 unbroken Kipping HSPU, add deficit as needed.
OR
B. 10-15 DB Strict Press, heavy as possibly unbroken.

 

Friday

1. 3 RFT:
 20 TTB
10 Snatch, 135/95

2. Strength
Bench Press 7-7-7-7-7, Across

Thursday

1. AMRAP 10:
5 Burpee Muscle Ups
20 WB-Shots

Rest 5:00 Then,

AMRAP 10: OHS 95/65
*EMOM 5 Hang Power Cleans*

Wednesday

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1. 5 Rounds Of:
 21 Lateral Box Jumps 24/2015 
 15 DB Push Press 50/35
 9 Deadlifts 315/205

Extra:
3-5 Sets Of:
ME Ring Dips + ME Push-Ups

Tuesday

1. Box Jump
*10:00 To Find max height box jump*

2. EMOM x 15min …3 Rounds:
Min 1 – 3 Clean, 70%
Min 2 – 3 Clean, 75%
Min 3 – 2 Clean, 80%
Min 4 – 2 Clean, 85%
Min 5 – 1 Clean, 90%
*Reset at minute 6 and 11

Extra: 4 Sets of:
12 Strict Barbell Rows
25 GHD Situps

Monday

1. Squat
 1:00 Front Squat + 1:00 Back Squat ×3 Sets
Rest 2:00 Between Sets, Barbell From The Floor

2. 8 RFT Of:
3 Gym Lengths Farmer Carry 70/53
10 DB Thrusters 50/35

EXTRA: Complementary Accessory Work Of Choice

 

Friday

1. Every 2:00 x 7 Rounds:
 Gym Length OH DB Walking Lunge 35/25
Max Effort T2B
 *Score is total TTB*

2. Back Squat 10 x 3, Build 3 to 4 times. OR

Make up a missed Strength piece from the week

 

Thursday

1. Pull
10-8-6-4-2 Dead Lifts, climbing

2. AMRAP 15:
 Cash In: 800-meter run
 7 Hang Power Clean + Jerk, 135/95
9 Ring Dips
 11 C2B

Wednesday

1. Every 2:00 x 5 Sets:
 5 Heavy Bench Press

2. Conditioning
500m Row
21 Burpee Box Jump Overs

21 KBS, 2-pood/1.5-pood
 15 Burpee Box Jump Overs
15 KBS, 2-pood/1.5-pood
 9 Burpee Box Jump Overs
9 KBS, 2-pood/1.5-pood
 500m Row

Tuesday

1. 5×5/Side Front Rack Step-Ups
All Reps On One Leg Before Switching

2. 10 RFT:
 4 HSPU
 3 Cleans 205/135 
 2 Front Squats
1 Jerk 

Monday

7 Min Cap for parts 1 – 5:

1. Snatch Grip Push Press
Quickly work up to a heavy single

2. Snatch Grip Push Jerk
Quickly work up to a heavy single

3. OH Squat
Quickly work up to a heavy single

4. Snatch Balance
Quickly work up to a heavy single

5. Snatch
Quickly work up to a heavy single

6. 5 x ME C2B + 10 Barbell Curls

Friday

1. Strength
Back Squat 8-8-8-8 
*Assault Bike 15/12 Cals Before Each Set, Rest 2:00, All Sets Heavy*

2. “Bad Attitude”
With a 15 minute running clock:
Every 3 minutes complete:
10 Burpees  + AMRAP Snatch 135/95 in remaining time.
Your score is the total number of Snatch reps you complete in each of the five 3-minute rounds.

Thursday

1. EMOM x 20
ODD: 5-10 reps Barbell Weakness of choice
Even: 5-10 reps Gymnastics Weakness of choice

2. 5 x 20 GHD Situps + 10 DB RDL

Wednesday

1. Run

2. AMRAP 12:
10 Ring Rows Or Barbell Rows (Bar On Rack)
10 DB Hang Power Cleans 50/35
10 DB Front Rack Lunges
10 Box Jump Overs

 

Tuesday

1. Every 90sec x 5 Sets:
10 Heavy Deadlifts
10 Weighted Ring Dips
10 Weighted Push-ups
50 DU’s
*Work With A Partner For Each Movement*

Extras: Snatch
3 at 80%
2×2 at 85%
1×1 at 90%
2×2 at 85%
3 at 80%

Monday

1. 10 min Skill Work
Bar Muscle ups Or Pull-up Practice

2. 5 Sprint Rounds: 
15 CTB
 15 Cal Row Or 15 Cal Assault Bike
 15 Thrusters 115/75
Rest 1:00 between rounds *Scale Accordingly To Make These Sprint Sets*
*In Teams Of 2 Option, each partner does 5 rounds, rest while partner works*

EXTRAS:
1. Front Squat 3-3-3-3-3

 

Friday

No Evening Workouts Today, 9am Only.

1.  Every 2:30 x 6 : Lunge + Squat
6 Back Rack Step Lunges + 8 Back Squats, All Sets Heavy

2. AMRAP 10:
12′ HS Walk *Sub 30s Handstand Hold*
12 T2B

Extras: 4 x 10 DB Curls

Thursday

CFP NEWS: There will be no Friday evening workouts this week, see you in for Saturday

1. Bench Press 10-10-8-8-6-6, Build

2. AMRAP 12:
30 GHD Sit-Ups
200m Double KB Farmers Carry 70/53
 200m OH DB Carry 50/35
 300 DB Clean + Jerk

Extras:
Make up a missed workout from the week OR Complementary Accessory Work

Wednesday

CFP NEWS: There will be no Friday evening workouts this week, see you in for Saturday!

1. Conditioning For Max Reps
Cash-In: 60s Wall-Sit + 60s Low Plank
  2 Rounds:
 2 min Max KB Swings
 2 Min Max Ring Dips 
 2 Min Max Lunge Steps (45/25 in front of body)
 2 Min Max C2B
Rest 2 Min

Extras: Complementary Gymnastics Accessory Of Choice

Tuesday

CFP NEWS: There will be no Friday evening workouts this week, see you in for Saturday

Wishing Kat and Kyle the most amazing wedding day today. May you have a lifetime of happiness, love, and fitness together.

1. Clean and Jerk EMOM x 15: 
 1 Squat Clean and Jerk, climb 5-10# every minute. Every 5th minute back off the weight and climb again.

2. Back Squat
3×6 reps, Across

Monday

1. Tempo OHS: 3-3-3, Across
3 Second Count on decent, 3 Second Count in the bottom.

2. For Time:
 50 Wall-Ball-Shots
 30 Burpee Over The Box With 50/35 DB’s
 1000m Row
 30 Burpee Over The Box With 50/35 DB’s
50 Wall-Ball-Shots

Friday

1. AMRAP 6 Front Squat 205/135

2. 20 min AMRAP:
20 T2B
20 SDHP 75/55
200m Run
20 Thrusters 75/55

Thursday

1. 20 min AMRAP:
1 Lap Walking Lunges (53/35 KB)
15 HR Push-ups
 30 DU’s

Extras: Complementary Accessory Work Of Choice

Wednesday

1. Strength 
 Every 2:30 Back Squat: Build, 10-10-8-8-6-6 

2. For Time:
30 Deadlifts 225/155
800m Run
30 Deadlifts

EXTRAS:
2. Make up something from the week

Tuesday

1. Strength Conditioning
EMOM x 12
Odd: 200m Run
Even: 5 Heavy Cleans, you choose the weight

2. Conditioning:
5 RFT:
 5 Muscle-Ups
15 Burpees

Monday

1. Snatch
Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS

2. 15 min AMRAP:
Cash In: 50 SDHP (95/65)
Then,
3 OHS 95/65
3 HSPU
6 OHS
6 HSPU
9 OHS
9 HSPU
ETC…

Friday

1. For Max Load:
Every 90s Thruster: 7-7-5-5-3-3
Rest 90s
Every 90s Hang Power Clean: 7-7-5-5-3-3
Rest 90s
Every 90s Deadlift: 7-7-5-5-3-3

Extras: Spend 10min On Weakness of Choice

Thursday

1. 5 Rounds of:
3 min AMRAP:
Row 400m
Max Effort C2B Pullups
Rest 2:00 min

2. 4-5 Sets With Purpose
10 SDHP
15 Ring Rows
20 GHD Situps

Wednesday

1. Front Squat: 5-5-5-5-5
Build. Rest 2:00 Between Sets

2. OLAF:

5 RFT:
5 Squat Cleans 155/105
25 Push-ups

Extras: 4 x 8-12 Ring Dips + Accessory Work

Monday

CFP NEWS: 9am Workout only Today. Open Gym Time After. Closed July 4th.

1. 5 Sprint Sets Individual with Purpose:
15/12 Cal Assault Bike
Down and Back Dog Sled (Push/Pull)
8 Heavy OHS
8 Heavy Deadlifts

2. Complementary Accessory Work

Friday

1. EMOM x 25:
15/12 Cal Assault Bike
5 Heavy Back Squats
5 Muscle UPs
30 DU’s
Rest 1 Minute

2. Complementary Accessory Work Of Choice

Thursday

1. Barbell Conditioning
A. AMRAP 6 of Push Press:
20 reps at 95/65
20 reps at 115/75
AMRAP at 135/95

3 min Rest

B. AMRAP 6 of Front Rack Step Out Lunges:
20 reps at 95/65
20 reps at 115/75
AMRAP at 135/95

3 min Rest

C. AMRAP 6 of Hang Power Clean:
20 reps at 95/65
20 reps at 115/75
AMRAP at 135/95

Wednesday

CFP NEWS: July 3rd 9am Workout, 10-11am Open Gym. July 4th Closed

1. Bench Press 6-6-6-6-6, Build

2. For Time:
 50 Wall-Ball-Shots
 30 T2B
 Run to Cornelia St
30 T2B
50 Wall-Ball-Shots

Tuesday


1. Strength:  Every 90s x 7 Sets: 
2 Quick Snatches, across – you may drop between lifts

2. Conditioning For Time:
40 Power Snatch 75/55
 Row 40 Cals
40 Power Snatch 75/55 

EXTRAS: Strength Accessory
4  sets of:
 8-12 Barbell Bicep Curls +  8-12 Skull crushers  
 Rest 2 minutes

Friday

1. Barbell Conditioning
A. AMRAP 6 of Snatch:
20 reps at 95/65
20 reps at 115/80
AMRAP at 135/95

3 min Rest

C. AMRAP 6 of OHS:
20 reps at 95/65
20 reps at 115/80
AMRAP at 135/95

3 min Rest

C. A. AMRAP 6 of Cleans:
20 reps at 135/95
20 reps at 155/105
AMRAP at 185/125