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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

Thursday

1. AMRAP 5: Back Squats 205/135
Then Immediately For Time:
Row 1000m
200m Plate Carry 90/60 (Plates must be together and in front of body)
300 DU’s

 

Wednesday

1. 15 Min: Build to a Heavy 3 TNG Deadlift

2. Tabata This:
T2B
Box Jump Overs
Bottom 2 Bottom Squats
Deadlift 225/155

EXTRAS:  5 x 10 Supinated Barbell Row  

Tuesday

1. Back Rack Lunges: 5 x 7/side, Build
*Lunges are Step Froward/Back*

2. Conditioning
AMRAP 20 of:
 400m Run + Max reps of unbroken S2OH 135/95– every time you drop the bar run another 400m

Extras: Core work: GHD, AB Mats, Flutter Kicks. Max Effort for 60 seconds x 5 Sets

Monday

1. Barbell/Gymnastics Conditioning
With a 26 minute running clock:
A. EMOM: 16
Odd: 3 TnG Power Cleans + 1 Jerk
Even: 4 Muscle ups
B. 10 min to establish a Heavy 1 Rep Clean + Jerk 

2. Complementary Accessory Work Of Choice

Friday

1. Every 90s x 5 Rounds
15 – 20 GHD Situps

5-10 Strict Pull-Ups (Add Weight As Needed)
5-10 Strict HSPU (Add Deficit As Needed) 
8-10 Deadlifts, Heavy Unbroken

EXTRAS:
A. Make Up A Missed Piece From The Week
B. Complementary Accessory Work Of Choice

Thursday

1. 3 Sets Of 3 x 3 Second Pause Back Squat, Build

2. Complete for Time
75 Thrusters 75/55
800m Run

Extras:
 Complementary Accessory Strength Work Of Choice

Wednesday

1.Snatch
5×1 Hang Power Snatch at 75%
4×1 Low Hang Power Snatch at 75%
3×1 Power or Full Snatch at 85%

2. AMRAP 10:
 50 Cal Row
 50 TTB
 50 DB 1-arm Snatch, 50/35

Tuesday

1. Every 90s x 5 sets:
10 Bench Press
10 Barbell Curls
10 Burpee Box Jump Overs

2. 10 x Boynton Ave Hill

 

Monday

1. Back Rack Bulgarian Split Squat 5 x 10/side,  2:00 rest between sets.

2. AMRAP 12:
 50 Double unders
 5 Hang Clusters, 135/95
 5 Muscle ups

Friday

1. 15min Strength
 Build to a heavy set of 5 OHS

2. AMRAP 11:
7 C2B Pull-ups
5 Power Snatch 115/75
 3 OHS 115/75

EXTRAS: Strict Supinated Grip Pull-ups 5 x ME, Rest 2:00 Between Sets

Thursday

1. 15 Mins of Mobilizing.  This is mandatory for all athletes.  Use foam rollers, bands, Lax balls or Yoga.  Spend the 15 minute block forcing yourself to work the spots that are bothering you from the week of training.  

2. Conditioning
5 Rounds with purpose:
1:00 Row
1:00 Ab Mat Situps 
1:00 Burpees
1:00 Rest

Wednesday

Happy 21st Maddy!

“Maddy”
For time:
Cash In: 800m Run
3 Rounds:
21 Wall Balls
21 KB Swings 70/53
21 Box Jumps 24/20

21 T2B
Cash Out 800m run

Tuesday

1)Clean and jerk 5-5-3-3-3-1-1-1-1 reps

EMOM 20
Even: 3 Reps of Gymnasitc movement of choice
Odd: Monostructural movement of choice (run, bike, row etc.)

Normal Hours this week, Open Gym 10 AM!

 

Monday

1)Front Squat 5-5-5-5-5 Increase Load,  2:00 rest between sets.

2)21-15-9 reps for time of:
Hang squat cleans, 50-lb/35-lb. dumbbells
Handstand push-ups

3) Core work: GHD, AB Mats, Flutter Kicks. Max Effort for 60 seconds x 5 Sets

Friday

1. EMOM x 10: 3 Back Squat, Build

2. Complete 4 RFT:
Cash In: Bike 25/16 Cal
25 WB Shots

400m Run
Cash Out: Row 25/16 Cal

Extras: Accessory Complementary Work Of Choice

Thursday

1. For Time:
 6-5-4-3-2-1 Hang Clean 135/95
 7 T2B Between Each Set (35 total)

Rest Exactly 2 min

6-5-4-3-2-1 Power Clean 165/115
 7 T2B Between Each Set

Rest Exactly 2 min

6-5-4-3-2-1 Squat Clean 185/125
 7 T2B Between Each Set

Wednesday

“Dan & Hannah”

 AMRAP 5:
S2OH 135/95
Rest 2:00
  AMRAP 5:
Front Squat 185/125
Rest 2:00
  AMRAP 5:
Deadlift 225/155
*Every Minute 5 Burpee O/Bar, not including rest minutes*

 

Tuesday

Awesome turnout and thank you veterans for your service!

1. Every 2:00 x 10:
Snatch + OHS:  Build

Extras:
Complementary Accessory Work Of Choice
Row Or Bike 40s On 20s Off x 10 Sets

Friday

CFP News: Memorial Day Murph heat sign up at the gym! Please sign up so we can add heats as necessary

1. EMOM x 10:
10 Box Jump Overs
ME Push-Ups
*Score is total Push-ups

Rest 3:00

2. EMOM x 10:
7 HPC, Heavy unbroken.

Thursday

  1. 1. 5 RFT:
    7 Thrusters 115/75
    9 KB Swings 70/53

    Extras:

    Make Up A Strength Piece From The Week
    Or
    Complementary Accessory Work Of Choice

Wednesday

CFP News: Memorial Day Murph heat sign up at the gym! Please sign up so we can add heats as necessary. 

1. Deadlift 5-5-5-5-5, Build

2. Every 90s x 20:
12 KB or DB Bent over rows
12 Front Rack KB or DB Walking Lunges
12 KB or DB RDL
20/15 Cal Row

Tuesday

1. HS Variations
HS Walks, HS Holds, Walk Walks, Shoulder Taps, etc..
Spend 10 mins

2. AMRAP 20:
3 MU’s
5 Burpees
7 OHS 115/75

Extras: Pull accessory Work Of Choice

Monday

Memorial Day Murph heat sign up at the gym!

1. Every 2:00 x 7 Sets: 3 Clean and Jerk
Quick singles, climbing

2. Back Squat 10-5-3-3-3-5-10 reps
Rest 2 Min Between Sets

Extras: Accessory Weakness Of Choice

Friday

1. 5 x 5-10 MU’s Or Strict Pull-ups

2. 7 RFT
9 Deadlifts 225/155
11 Box Jump Overs
15 Wall Ball Shots
 
Extras: Teams Of 2: Run 2 Miles

400m Relay Style
Extras: Accessory Work Of Choice

Thursday

1. Every 90s x 10: 3 Front Squat
All Sets 75% or better

2. AMRAP 12:
DB Man Makers 50/35
EMOM 10 Body Squats

 

Wednesday

  1. 1. 10 x Boynton Ave Hill Sprints

2. “Bode”
5 RFT:
11 Power Snatches, 95/65
12 HSPU

EXTRA:  Hang Snatch 3-3-2-2-2-1

 

Tuesday

1. Bench Press 5×12
Rest 2-3 Min Between Sets

2. Conditioning
A. AMRAP 4:
15/12 Cal Row
 20 T2B
Max reps of Front Squat at 155/105 in the remaining time

Rest 1:00

B. AMRAP 4:
15/12 Cal Row
 20 T2B
Max reps of Front Squat at 155/105 in the remaining time

Rest 1:00

C. AMRAP 4:
15/12 Cal Row
 20 T2B
Max reps of Front Squat at 155/105 in the remaining time

Monday

1. Every 90s x 10: 3 Back Squat
All Sets 75% or better

2.Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
20# Vest Welcome

Extras: Accessory Pull or core weakness of choice

Friday

CFP News:
Congratulations to all graduating students this weekend! It has been awesome working out with such positive, motivated people over the past few semesters. Hope to see you back!

1. AMRAP 3:00:  OH Barbell Hold 155/105
(Score is total seconds OH) 

2. Every 2:00 x 5: Hang Power Clean + Power Clean

3. Complete For Time: 20 min Time Cap
1200m/1000m Row 
5 Rounds Of:
2 x Gym Length OH DB Carry 50/35
10 Hang Squat Cleans 115/75

Thursday

1. 4 min AMRAP: V-Ups
*Hands Must Touch Toes for each rep*

2. For Time:
Run 1 Mile
Then 3 Rounds Of:
30 Ab-Mat Situps
50 DU’s
100m Farmers Carry 70/53

Extras: Accessory Work Of Choice

Wednesday

1. Every 2:00 x 5 Sets: 3 Deadlifts

2. EMOM x 30:
ME Strict Pull-ups
ME Kipping Pull-ups
ME Ring Dips
ME Push-ups
ME DB Lunge (Step Forward) 
  Run 200m
**20# Vest Welcome**

Tuesday

1. Snatch Balance + OHS
Work up to a heavy combo for the day

2. Conditioning: 12 min AMRAP:
10 DB Power Cleans 50/35
15 OHS, 75/55
20 Box Jump Overs 24/20

Monday

1. 5 RFT:
11 HSPU
7 Front Squats 185/125

 2. Strength
3×10 Glute Ham Raise
3 x 20 Hip Extensions
3 x 30 T2B

Extras: Accessory Work Of Choice

Friday

Attention members: Monday, Wednesday, Friday, Saturday 10am workouts have been changed to 9am.

1.  5 Front Squats Every 2:00 x 5 Sets
Build from 65%

2. Conditioning
For time:
5 Rounds of Cindy
 30 Squat Cleans, 155/105
5 Rounds of Cindy
1 round of “Cindy” = 5 pull ups + 10 Push up + 15 Squats

Extras: 5 Sets Of:
20 GHD Situps
15 Bent Over DB Rows
10 DB Curls

Thursday

Attention members: Monday, Wednesday, Friday, Saturday 10am workouts have been changed to 9am.

1. 6/Side Back Rack Step-ups
Box height should put your upper leg parallel with the floor.
All reps on one leg before switching.

2. 7 RFT
7 Deadlifts 275/185
14 DB Plank Rows 50/35
Run 200m