Latest news

5/28/16

CFP NEWS:
-Normal hours today. Saturday CFP will be closed to attend the NorthEast Regionals at the Times Union Center in Albany. Car Pooling leaves the gym at 6am.
-Monday we will hold our annual 10 AM Memorial Day Murph. Please prepare to be here early to warm up and to review scaling options. First Heat starts at 10am sharp. Invite friends and family. BBQ to follow, bring some food to share.

1) 10 min Up Ladder:
1 Hang Sq Clean 135/95
1 Strict Ring Dip
1 Burpee
2 Hang Sq Clean
2 Strict Ring Dip
2 Burpee
ETC…

Extras:
10 min gymnastics weakness of choice
4 x 10 Accessory work of choice

5/26/16

1) 30 min AMRAP: Teams Of 2 Athletes: Alternating EMOM work/rest with partner
50 Pull-Ups
40 Box Jump Overs
30 Wall-Ball-Shots
20 T2B
1000m Row

2) Accessory/Mobility Work Of Choice

5/25/16

1) Complete AMRAP in 14 min:
8 Pistol Squats
10 DB Hang Power Cleans
12 Push-ups

Extras:
-Make up a Strength Piece from the week
-Accessory work of choice

5/24/16

1) Push Jerk + Jerk: Every 1:30 X 10 Sets
Start around 60% of your 1RM. Hold the bottom of the dip for 3 seconds.

2) Strict Press: 5 Sets Of 5, Across @ 80%
Warm-up as needed. Rest 90-120 seconds between sets.

3) Deadlift: 5 Sets Of 5 @ 80% 
Rest 2-3 minutes between sets. Same weight for all 5 sets.

5/23/16

CFP NEWS:
Box closed this Saturday, join us for a trip to the East Regional.
Murph: Memorial Day 10am

1) “Nancy”
400 meter run
15 Overhead squat 95/65 lbs
5 rounds for time

EXTRAS:
1. Snatch EMOMx10: 1 Hang Snatch
2. Squat: 5×3 Back Squats, across
3. Glute Ham Raise: 4 sets of 6-8 reps
Rest 90-120 seconds between sets. Add load/assistance as needed.

5/20/16

1) 1 Snatch EMOM x 10 sets:
No missed Reps here, quality of movement over bigger weights, squat snatch if you can.

2) For Time:
800m Run
15 TBA
15 TBA
15 TBA
800m Run

5/19/16

1) 5 Sets With Purpose:
20 Cal Airdyne
15 Jump Squats
10 KB Front Rack Box Step Ups
5 Heavy Hang Cleans
Rest Exactly 2 min Between Sets

Extras:
1) Dumbbell Stiff Leg Deadlift: 4 Sets Of 12-15
2) Dumbbell Bent Over Rows: 4 Sets Of 12-15
Rest 90-120 seconds between sets. Heavy as possible.

5/18/16

1) For Max Reps EMOM x 7 Sets
:45 Strict Toes-To-Bar
:45 Heavy Floor Presses
 :45 KB Swings 70/53
Rest

2) 4 Sets Of:
Row 500m Hard
Row 500m Easy

3) Accessory Work Of Choice

5/17/16

IMG_0049

1) For Time:
27-21-15 Wall Balls 20/14
21-15-9 Power Snatch 95/65
15-12-9 Handstand Push-Ups

2) 14 Minute EMOTM:
Odd – 200m Run
Even – 6-8 DB Curls + 6-8 DB Strict Press
*Scale weight as needed to fit in the time window.

5/16/16

1) Front Squat: 5 Reps Every 2:00 x 5 sets
Start around 60% of your 1RM. Build.

2) Back Rack Split Squats: 7/side Every 2:00 x 4 sets
Load with around 30-40% of your 1RM Back Squat. Perform all 7 reps on 1 Leg before switching to the other.

3) 3 rounds AQAP:
50 Double-unders
21 Lateral Burpees o/bar
12 Deadlifts 275/185

5/13/16

1) AMRAP: 15 min
200m Lateral Shuffle
12 Shoulder 2 OH 135/95
9 Front Squats
6 Thrusters

Extras:
1) 5 Sets Of:
15 Glute ham raise
15 GHD Sit-ups
Accessory Work Of Choice

5/12/16

1) Tabata This:
Double KB Walking Lunges 53/35 (Gym Length = 1 Rep)
Burpee Broad Jump (Gym Length = 1 Rep)
Bear Crawl (Gym Length = 1 Rep)
C2B Pull-ups
*Tabata interval is 20sec of work, 10sec of rest for 8 sets. All sets done with one movement before moving to the next.

Extras:
5 Sets Of:

200m Lateral Shuffle
Max Effort Strict + Kipping HSPU

5/11/16

1) Every 4 Min for 6 Sets:
5 Heavy Bench Press @ 70% or Better
5 Heavy Deadlifts @ 70% or Better
20/15 Cal Row

2) Accessory Work Of Choice

5/10/16

1) 12 Minute EMOTM:
Odd – 200m Run
Even – DB Muscle Clean + Strict Press 40/25

2) Hang Snatch Every 1:00 X 10 Sets
Start around 60% of your 1RM Snatch. Build as heavy as deemed fit.

3) 8 Minute Up Ladder:
4 Toes-To-Bar
4 OH Squat 96/65
Workout goes 4+4, 8+8, 12+12, 16+16, and so on until 8 minutes is up.

5/9/16

1) 3 Rep Touch and Go Squat Clean: Establish a Max For the Day
Rest as needed between sets. 20 min Cap.

2) Complete For Max Repetitions:
Min 1-4: Muscle-ups
Min 4-7: Wall Balls 20/14
Min 7-9: Clean and Jerk 135/95

5/6/16

1) 10 min Back Squat: Build to a Heavy 3
Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier.

2) 10 min Pause Front Squat: Build to a Heavy 3
Pause 3 Seconds below parallel. Rest 2-3 minutes between sets. 

3) AQAP:
Run 800m
21 Clusters 95/65
Run 400m
15 Clusters 95/65
Run 200m
9 Clusters 95/65

5/5/16

1) 12 Min Clock:
*Establish Heavy Gym Length OH Walking Lunge*

2) 4 Sprint Sets Of:
10-15 HSPU
15-20 T2B
20-25 Box Jumps 24/20
25-30 DU’s
Rest Exactly 1 Min Between Sets

3) Accessory Work Of Choice

5/4/16

1) Bench Press: 5 sets of 5* @ 75-80%
Warm-up as needed. Rest 90-120 seconds between sets. Same weight for all 5 sets. *Last set is Max Reps.

2) 20 min AMRAP:
Cash In: 200m Double KB Front Rack Carry 53/35
ME unbroken C2B Pull-ups
ME unbroken Push-Ups
30 Jump Squats

*Speed Walk, do not run with bells. Bells Rest in crease of arm and elbow, not on top of shoulders.

* Score is total C2B + HSPU

3) Accessory Work Of Choice

5/2/16

1) Power Snatch: 1 Rep Every 1:00 X 10 Sets
Warm-up as needed. Start around 60% of your 1RM. Build.

2) “DT” – 5 Rounds AQAP:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Shoulder-To-Overhead 155/105

5/2/16

1) Front Squat: 2 reps every 1:30 x 12 sets.

2) 4 Rounds For Max Reps:
40 Seconds Row Calories
20 Seconds Rest
40 Seconds Burpees
20 Seconds Rest
40 Seconds DB Cleans 50/30
20 Seconds Rest
*For DB Cleans, DB must touch floor between feet for each rep*

3) Accessory work of choice

Friday 4/29/16

1) For Time:
4 Rope Climbs 15ft
21 DB Thrusters 50/35
3 Rope Climbs 15ft
15 DB Thrusters 50/35
2 Rope Climbs 15ft
9 DB Thrusters 50/35
1 Rope Climb 15ft
*Rope Climbs Legless if you can*

Extras:
Snatch + Hang Snatch: Build for 15 min
Back Squat: 3 x 3 80% or Better

1) 30 Minute EMOTM:
Movement 1 – Gymnastics/Skill
Movement 2 – Non-Monostructural Conditioning
Movement 3 – Deadlift 4-6 Reps

Movement 1 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 2 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry. Approximately 20-30 seconds worth of work.

2) Accessory Work Of Choice

IMG_9866

1) Power Clean + Jerk: 1 Rep Every 1:00 x 10 sets
at 60% of your 1RM. Build to a good looking Heavy.

2) 4 Sets For Time Of:
500m Row
15 KB Swings 70/53s
15 T2B
400m Run
Rest 1 min Exactly Between Rounds

Tuesday 4/26/16

1) Front Squat: 3 reps Every 2:00 x 8 sets
Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Barbell Back Rack Lunges: 4/side Every 2:00 x 4 sets
This should be done as a continuation of your Front Squats. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep.

3) 10 minute EMOTM:
Odd – 5-10 Strict Pull-up/Ring Rows
Even – 10 Barbell Floor Press

Monday 4/25/16

1. 10 min Overhead Squat: Build to your best 3

2. For Time:
21 Power Snatch 95/65
50 DU’s
15 Power Snatch 95/65
50 DU’s
9 Power Snatch 95/65
50 DU’s

Extras
EMOM x 10min: 3 Strict Deficit HSPU

Friday 4/22/16

1. 10 min AMRAP:
Cash In: 500m Row
8 Deadlifts 225/155
16 Wall-Ball-Shots

2. EMOM x 10:
Odd: ME Push-ups
Even: 10-12 Reps Barbell Curl


1. Make Up A Strength Piece From The Week

2. 4 RFT:
400m Run
30 DU’s
20 Weighted Ab-Mat Sit-ups (DB across chest)
1 Dog Sled Push Down/Pull Back Lap
*Rest Exactly 1 min Between Rounds

1) Push Press + Push Jerk: Every 2:00 x 5 sets
Start at a challenging weight and build as necessary.

2) 5 Sets Of:
9 Heavy Bench Press
6 Heavy Hang Cleans
ME-MU’s
*With Purpose between movements, Rest 3 minutes Between Sets
*6-8 Ring Rows + 6-8 Dips/Push-Ups = MU substitute

Tuesday 4/19/16

1) Back Squat: 5 reps Every 2:00 x 6 sets
Warm-up as needed. Start around 60% of your 1RM. Build to a Heavy 5.

2) Barbell Back Rack Lunges: 5/side Every 2:00 x 4 sets
This should be done as a continuation of your Back Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build. Alternate legs each rep.
Rest 10 min:

3) AQAP:
TBA

Monday 4/18/16

1) Hang Snatch: 1 Rep Every 1:00 x 5 sets
Start around 60% of your 1RM. Build as heavy as deemed fit.
2) Snatch: 1 Rep Every 1:00 x 5 sets
From the floor. Build as heavy as deemed fit. Squat Snatch if you can.
3) Overhead Squat: 6 Reps Every 1:00 x 5 sets
All lifts start from the floor. This is a continuation of part 2. Heavy as possible.

4) “Fran” – 21-15-9 – AQAP:
Thrusters 95/65
Pull-ups

Friday 4/15/16

IMG_9663

1. Sumo Deadlift: 5-5-3-3-3
* Rest 2-3 min Between Sets
* Build to Heaviest 3

2. For Time:

1 Min Low Plank
Then,
21-15-9
SDHP 100/70
Burpees
Box Jumps 24/20

1) 5 RFT:
1 Gym Length KB Lunges 70s/53
200m Run
3 Front Squats 225/155
200m Run
5 Back Squats 225/155

2) Accessory Work of Choice

1) 15 minute EMOTM:
Min 1 – 5-10 Strict Pull-up/Ring Rows
Min 2 – 10 Standing Dumbbell Overhead Tricep Extensions
Min 3 – 5 Push Press Heavy as Possible (Bars from the floor)
Strict Pull-ups can be assisted if needed, or perform Ring Rows if you don’t have unassisted Strict Pull-ups yet. Heavy as you can go for 10 reps with Push Press and Tricep Ext.

2) 12 minute AMRAP:
30/20 Cal Row
20 HR Push-ups
10 Power Snatch 95/65

Tuesday 4/12/16

IMG_9664

1. Hang Clean: 3-3-3-3-3
*Rest 3 min Between Sets, all sets 70% or Better.

2. EMOMx15:
Min 1: 8-12 RDL
Min 2: ME KB Swings 70/53
Min 3: 8-12 Barbell Roll-outs

Monday 4/11/16

1) 40 min CAP: working on the odd minutes, and resting on the even minutes:
100 chest-to-bar pull-ups
95/65-lb. push presses, 125 reps
95/65-lb. back squats, 150 reps
*Scaling options discussed at the gym

Extras: Core Work Of Choice

Friday 4/8/16


1) Bench Press: 5 Sets Of 5* across @ 70-75%
Rest 90-120 seconds between sets. *Last set is Max Reps. Use a spotter and work through 1-3 assisted reps to finish the last set.

2) 5 Rounds – 3 Minute AMRAPs – 3 Minute Rest Between:
3 Power Snatch 155/105
7 Chest-To-Bar Pull-Ups
10 Box Jump Overs 24/20
Keep track of rounds and reps for each 3 minute piece.

Thursday 4/7/16

1) Deadlift: 5 Sets Of 5 @ 70%
Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets.

2) 12 min AMRAP:
5 Burpee Muscle-Ups
10 DB Snatch 60/40
15 Wall-Ball-Shots

image1 (2)

Warm-Up: 4 RFT:
4/side KB High Windmill 53/35
8/side Jump Lunges

1) Every 2:30s x 8 Sets:
2 x 5 Strict Press
2 x 3 Push Press
2 x 2 Push Jerk
2 x 1 Split Jerk
*All Sets should be climbing

2) Back Squat 7 Reps Every 2:30s x 5 Sets
Start Around 75% and Build As you Feel

Tuesday 4/5/16

1) Warm-Up: 6 min AMRAP: DU’s
*EMOM 5 Burpees

2) 6 Rounds For Time:
10 Bent Over Barbell Rows
10 Strict T2B
600/500m Row
*Barbell rows should be strict, no jerking. Heavy as possible unbroken.
*Rest 2 min Exactly between sets

Monday 4/4/16

“J.J.”
For Time:
•185 pound Squat clean, 1 rep
•10 Deficit handstand push-ups
•185 pound Squat clean, 2 reps
•9 Deficit handstand push-ups
•185 pound Squat clean, 3 reps
•8 Deficit handstand push-ups
•185 pound Squat clean, 4 reps
•7 Deficit handstand push-ups
•185 pound Squat clean, 5 reps
•6 Deficit handstand push-ups
•185 pound Squat clean, 6 reps
•5 Deficit handstand push-ups
•185 pound Squat clean, 7 reps
•4 Deficit handstand push-ups
•185 pound Squat clean, 8 reps
•3 Deficit handstand push-ups
•185 pound Squat clean, 9 reps
•2 Deficit handstand push-ups
•185 pound Squat clean, 10 reps
•1 Deficit handstand push-up
J.J. Lance Corporal Justin James Wilson
U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.