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Thursday

1. Squat Clean: 15 Min
Build to a Heavy Single

2. Interval This
3 rounds of :40s on, :20s off
DB Thrusters
Double Unders
DB Snatch, 50/35
 Muscle-Ups
*Switch Movements Every Interval Set*

Wednesday

1. Every 2:30s x 5 Sets: 8 Bench Press, Across

2. Every 60s x 4 Rounds:
20 GHD Situps
60s Hollow Hold
20 Ring Dips
60s Low Plank
20 Hand Release Push-ups

Tuesday

1. Snatch
Work up to a heavy:
Muscle Snatch (From Floor)
Hang Power Snatch
Power Snatch

2.Conditioning
AMRAP 7:
Ascending Ladder by 2’s of:
Power Snatch, 95/65
OHS
Cash Out: AMRAP 2: Burpee Over Bar

Monday

1. Every 2:00 x 5 Sets: 10-8-6-4-4 Back Squat, Build.

2. AMRAP 10:
Row 1K
30 DL (225/155)
 50 Pull-Ups

Friday

1. Max Distance Double KB Walking Lunge: 70/53
30s On x 30s Off x 10 Sets

2. Conditioning
1 Round:

30 Thrusters 75/55
30 SDHP
60 Box Jumps, 24/20
30 SDHP
30 Thrusters

Thursday

1. 10 min Deadlift:
Build to Find Heaviest 7 – 5 – 3

2. 5 Giant Sets Of:
10 Barbell Roll Outs
15 T2B
20 Ab-Mat Situps
20 Hip Extensions

Wednesday

1. Teams of 2, AMRAP 30:
9 Muscle-Ups (Sub Strict Ring Rows 9 Each)
9 Power Snatch, 155/105
9 Deficit HSPU 6/3″ (Sub Strict DB Press)
9 OHS, 155/105
9 Bar Muscle ups (Sub Strict Dips or Push-Ups 9 Each)
9 Squat Snatch, 155/105

2. Complementary Accessory Work Of Choice

Tuesday

1. Back Squat Strength:
30s On x 30s Off x 10 Sets
Rx 225/155

2. Conditioning
AMRAP 12:

12 KB Swings 70/53 
12′ Hand Stand Walk

Monday

1. EMOM x 12:
  3 Power Clean + 2 Front Squats + 1 Jerk
Build.

2. 3 Rounds For Time Of:
 15 Hang Power Cleans (135/95)
 30 Wall-Ball-Shots

Friday

 1. Every 2:30s x 4 Sets: Back Squat: 15 Reps 

2. AMRAP 10:
10 Power Snatch, 115/75
20 Ring Dips
30 Ab-Mat Situps
*Add 20/10# Each Round * 

Thursday

1. For Time:
1 Mile Asault Bike
1 Mile Row (1600m)
1 Mile Run

2. Open Gym In Remaining Time (Work On Your Weaknesses)

Wednesday

1. Deadlift 5-5-5-5-5, Across.

2. 12 min Ascending Ladder
2 DB Hang Cleans 50/35

2 DB Front Rack Step Forward Lunges
 4 DB Hang Cleans
4 DB Front Rack Step Forward Lunges

 6 DB Hang Cleans
6 DB Front Rack Step Forward Lunges

 8
 8
ETC… Every 60 Seconds 2 Burpee Box Jump Overs

Tuesday

1. Strength
1RM Jerk

2. 5 Rounds For Time
10 Heavy Barbell Strict Press From The Floor
10 Strict Supinated Grip Pullups
 60 Body Squats 

EXTRAS: 3.  3-5 Sets Of  NOT for time: 15 Hip Extensions + 15 GHR

Monday

Reminder: 9am Tuesdays added to regular schedule

1. Every 2:00 x 5 Sets: 3 Front Squats, Build. 

2. Conditioning
 30 Calorie Row
 30 T2B
60 Double DB Snatch 50/35 
30 T2B
 30 Cal Row
 *Both DB must touch floor between feet at the start of each rep, Treat this similar to a KB Swing*

EXTRAS: 2. Accessory Work
A. 2-3 sets of 12-15 reps: DB Triceps Extensions to failure
 

Friday

1. 5 Rounds Of:
5 Heavy Back Squats @ 80%
1 Gym Length KB Walking Lunges
10 KB Swings 70/53
20 Wall-Ball-Shots

2. Complementary Accessory Work Of Choice

Thursday

1. Gymnastics
EMOMx30:
Min 1: 3-6 Strict HSPU (Add Deficit if needed)
Min 2: 3-6 Muscle ups
Min 3: 8-10 Pistol Squats

Wednesday

1. “The 3 Rep Total”
Power Clean, 3 reps

Bench press, 3 reps
Overhead squat, 3 reps

Tuesday

Attention CFP Team: New Tuesday 9am workouts added to our weekly schedule.

1. Conditioning
75-calorie row
200 double-unders 
50 DB Thrusters 50/35

2. Strength
5×10 Jerks from the floor, rest as needed between sets

3. EXTRAS: 50 Barbell Rollouts

Monday

1. 5 Rounds: Every 3 Minutes:
ME Unbroken Hang Squat Clean 155/105
ME Unbroken Ring Dips
10 Burpees

Extras:
1. Gymnastics
In 6 minutes, climb as high up the ladder as possible of unbroken C2B Pull ups
3-6-9-12-15… Once you have to break up the reps start over at 3 reps and continue climbing again.
OR
2. 3 x 1 Hang Snatch, Climbing

Thursday

1. For Max Repetitions 5 Rounds:
1 Min Hang Cleans (75/55)
1 Min Burpees
1 Min Double Unders
1 Minute Rest

2. Make up something from the week!!

 

Monday

1.Build to a Fastest Boynton Ave Hill Sprint (3-5 Sets Max)

2. Barbell Conditioning
4 Rounds Individual For Time:
18 Front Squats, 165/115
12 Bench Press, (2/3 Body Weight/Body Weight)
REST Exactly 2:00 Between Sets, Record total time

3. Complementary Accessory Work Of Choice

Friday

 

1. Bulgarian Split Squats 5 x 8/side, Build

2. 5 Sets with purpose:
10 Strict Pull-ups
10 Barbell Curls
10 Strict Ring Dips
10 Strict DB Press
10 KB Snatch 70/53
400m Run

Thursday

1. Hang Power Snatch
In a 10 min Cap Build to 1 Rep Heavy

2. Conditioning
AMRAP 7:
10 Power Snatch 75/55
15 Push-ups
20 Body Squats

Tuesday

1. Sumo Deadlift 5 Reps, Heavy

2. Every 4 min x 5 Sets:
Run 400m
ME OHS 135/95
ME Set C2B Pull-ups

 

 

Monday

1. Conditioning For T:
27-21-15-9
Back Squat 115-75
S2OH 115-75
*EMOM 5 Hang Power Cleans*

2. Gymnastics
5 × 10 Floor Press + ME Strict HSPU, rest as needed between sets

Friday

1. 10-9-8-7-6-5-4-3-2-1 For Time Of:
Ring Dips
SDHP 115/75
Evil Wheels
Burpees Over Bar

2. With A Partner AMRAP 5: TTB

3. Complementary Accessory Work Of Choice

Thursday

1. Squat:
A. 3 x 7 OHS
 B. 7 × 3 Back Squat
 C. 3 x 7 Strict Press

2. Accessory Work Of Choice

Tuesday

1. 5 Rounds For Reps OF: 40s ON 20s OFF
Min 1: Max Cal Airdyne
Min 2: Max Deadlift 225/155
Min 3: Ring Support
Min 4: Max Barbell Sit-ups
REST 2 Minutes

2. ASSESORY COMPLEMENTARY WORK OF CHOICE

Monday

CFP News: No 6am Workouts Today, Regular Schedule For The Rest Of The Day

1. Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk

“Lawson”
2. 10 Rounds For Time Of:
Thrusters 95/65
  4 Strict HSPU  
  7 Hang Power Cleans 95/65  
 

Friday

**NO 6:30 PM Class on Fridays!

1. For Time:
20 DB Hang Power Clean + Jerk
200m Carry (2) 45#/25# Plates
40 Push-ups
40 Deadlifts 225/135
40 Push-ups
200m Carry (2) 45/25# Plates
20 DB Hang Power Clean + Jerk

2. Complementary Accessory work of choice or Strength Workout from the Week

Thursday

1. Run 400m For Time

2. 5 x 10/Side Back Rack Split Squats:
Rest No More Than 2:00

3. 10 Min Up Ladder:
2 DB Snatch
2 WB Shots
4 DB Snatch
4 WB Shots
6 DB Snatch
6 WB Shots
ETC

Wednesday

Attention Strudents: 2017 Fall Student Semester Memberships Start this week, contact us to get started!

New CFP Tanks are in, first come first serve!

1. AMRAP 20:
50 DUs
50 Situps
500m Row
40 DUs
40 Situps
400m Row
30 DUs
30 Situps
300m Row
20 DUs
20 Situps
200m Row
10 DUs
10 Situps
100m Row

2. Complementary Accessory Work Of choice

Tuesday

Attention Strudents: 2017 Fall Student Semester Memberships Start this week, contact us to get started!

New CFP Tanks are in, first come first serve!

1. Snatch
A. Quickly work up to a heavy single Power Snatch + 2 OHS 
B. Quickly work up to a heavy single Squat Snatch
*A note about what “heavy” means… Heavy is not always a PR or 1RM. You should rarely fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed.

2. Conditioning
12-9-6 reps for time of:
 S2OH (185/125)
Bar muscle-ups
 

Monday

Attention Strudents: 2017 Fall Student Semester Memberships Start this week, contact us to get started!

1. Strength- Every 2:00 x 4 Sets: 10 Back Squats, climbing
 

2. 5 Sprint Rounds Of:
10 Bodyweight Bench Press
10 Power Cleans, 135/95
10 Front Squats 135/95

*Rest 1 Min Between Rounds, Record Total Time*

Friday

CFP News:  8am Beach Workout Ausable Point Beach Tomorrow!
Student Semester Memberships are live, contact us for rates and schedule.

1. For Time:
21-15-9
TTB
Thrusters 95/65

Rest 3:00

21-15-9
Power Snatch
SDHP

Extras: Build To a Heavy 5 Deadlift

Thursday

CFP News:  8am Beach Workout @  Ausable Point Beach, friends welcome.
Student Semester Memberships are live, contact us for rates and schedule.

1. For Time:
60 GHD Sit-ups
800m Row
400m Run Backwards
400m Run Forwards

2. 5 x 15 Glute Ham Raise or Hip Extensions

Extras: Accessory Work Of Choice

Wednesday

CFP News:  8am Beach Workout Ausable Point Beach
Student Semester Memberships are live, contact us for rates and schedule.

1. Every 90 Seconds for 5 sets Conditioning:
A. 10-15 C2B Pull 
B. 10-15 Ring Dips
C. 10-15 Barbell Curls
D. 10-15 Barbell Strict Press
E. 10-15 Burpee O/bar

1. Snatch 1-1-1-1-1 @ 80 – 90%
Rest as needed.

Tuesday

1. Every 2:30 x 5 Sets:
 15 Back Rack Jump Squats 

2. Conditioning
“Nate”
AMRAP 20:
2 Muscle ups
4 HSPU
8 KBS, 70/53

Monday

1. Conditioning
Teams of 2:
AMRAP 20:
200m Run (together)
 30 Squat Cleans* – one athlete works at a time
*Every 30 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145
*Run 200m after each weight change

2. Strength
A. 4×8 Romanian Deadlifts
B. 4×12 Barbell Upright Rows

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