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Friday

1) Clean + 2 Jerks: Every 1:30 X 7 Sets
Build as heavy as deemed fit. Jerks should both be Split.

2) Back Rack Box Step-Ups: 5/Side Every 2:00 X 5 Sets
Start at 20-30% of your 1RM Back Squat. All 5 reps on 1 leg before switching. Build, Box height should be the crease of your hip in line with your knee.

3) 3 Rounds AQAP:
9 Power Snatch 95/65
15 Overhead Squats 95/65
21 SDHP 95/65

Thursday

1. 20 min Chip Away:
1000m Row
80 Thrusters 45/35
60 AB-Mat Situps
40 KB Swings 53/35
20 HSPU

2. Strength Option From This Week

Wednesday

1) EMOM x 21:
Min 1: 5 Bench Press, 70-75%
Min 2: 10 Deadlifts, 55-65%
Min 3: 10-15 Burpees

Extras:
Bar Dips: 5 sets of 5
Rest 2-3 minutes between sets. Heavy as possible.

Tuesday

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1) Snatch + Pause Overhead Squat: Every 1:30 X 10 Sets
Start around 60% of your 1RM Snatch. Build as heavy as deemed fit. All Snatches are full Squat. Pause Overhead Squat should be for 3 seconds.

2) 3 Rounds AQAP:
25 T2B
15 Dumbbell Squat Cleans 50/35

Extra Work:
3) Muscle-Ups: 10 Minutes Practice
Work on any facet of a Ring Muscle-up.

Monday

1) 3 Push Press + 2 Push Jerk + 1 Split Jerk: Every 2:30 X 5 Sets

2) 2 Front Squats + 3 Back Squats: Every 2:30 X 7 Sets

Warm-up as needed. Start around 70% of your 1RM Front Squat. Goal is to hit a 2RM Front Squat, then rack and re-rack to the back to finish the Back Squat. Transition between the two positions should be as quick as possible.

3) 10-9-8-7-6….1 Strict Pullups E2MOM

Add weight as necessary. 

Friday

1) Back Split Squats: 5/Side Every 2:00 X 5 Sets
Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Perform all 5 reps on 1 leg before switching. Build as heavy as possible.

2) AMRAP 8:
3 Muscle-Ups
5 Thrusters 135/95

Extras:
Single Leg RDL: 10 reps each leg X 5 Sets
Rest ~2 min

Thursday

1. Make Up A Strength Piece From The Week

2. AMRAP 2:
Cal Assault Bike
T2B
Cal Row
Box Jumps
Repeat
*Rest 2min Between Movements

Wednesday

1. 4 x 15-20 GHD Situps + Heavy Gym Length OH Walking Lunge, Build

2) Bench Press:

3 Sets Of 5 @ 70% + Additional Load
3 Sets Of 3 @ 80% + Additional Load
3 Heavy Singles
Add 2.5-10lbs across the board to all percentage based sets.

3) Deadlift:

2 Sets Of 5 @ 70% + Additional Load
2 Sets Of 3 @ 80% + Additional Load
2 Heavy Singles
Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets.

Tuesday

1) Hang Power Clean: 3 Reps Every 1:00 x 10 sets
Start at 60-70% of your 1RM.  No dropping the bar between reps. Build.

2) 10 minute AMRAP:
5 Bar Muscle-ups
20 Wall Ball shots
50 Double-unders

Extras:
3) Deficit Handstand Push-ups: 7 sets of 6-10 Reps
Strict or Kipping. Rest 90-120 seconds between sets.
4) Ring Dips: 7 sets of 7

Monday

1) Every 3:00 x 6 sets: 3 Front Squats + 4 Back Squats
Start around 60% of your 1RM Front Squat. For this piece perform the Front Squats, rack the bar, then re-rack to the back for back squats. The transition should take no more than 5 seconds. Build.

2) 21-18-15-12-9-6-3 – AQAP:

Power Snatch 75/55
 Burpees o/bar

Wednesday

CFP NEWS* Thanksgiving Schedule…
Wednesday, Normal Hours- Open Gym WOD Posted
Thursday, November 24th. Closed.
Friday, November 25th Hours: 9am-12 Open Gym

1) Bench Press:
3 sets of 5 @ 70% +-
3 sets of 3 @ 80% +-
3 Heavy Singles
Rest 2-3 minutes between sets.

2) Deadlift:
2 sets of 5 @ 70% +-
2 sets of 3 @ 80% +-
2 Heavy Singles
Rest 2-3 minutes between sets.

EXTRAS: 12 minute AMRAP:
15 Kettlebell Swings 53/35
15 Push-ups

Tuesday

1) Power Snatch + Hang Snatch X 2: 5 Sets
Start at 60-70% of your 1RM. No dropping the bar between reps. Build.

2) 10 Minute AMRAP:

15 Wall Balls 20/14
12 Deadlifts 135/95
9 Chest-To-Bar Pull-Ups

Extras:

– Death By Strict Handstand Push-Ups: Perform 1 Rep the first minute, 2 the 2nd, 3 the 3rd, etc. etc. If you feel you’ll get past 15 minutes of this scale up to a deficit.
– Muscle-Up: 10 Minute EMOTM, Pick a rep count you can maintain for all 10 sets.

Monday

CFP NEWS* Thanksgiving Schedule…
Wednesday, Normal Hours- Open Gym
Thursday, November 24th. Closed.
Friday, November 25th Hours TBA

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1) Every 3:00 X 6 Sets: 4 Front Squats + 6 Back Squats
Start around 60% of your 1RM Front Squat, Build. For this piece perform the Front Squats quickly rack the bar, then re-rack to the back, and perform the prescribed Back Squats. Your set is a total of 10 reps. The transition between Front and Back Squat should be as quick as possible. 

2) 10 Minute Up Ladder:
3 Hang Power Cleans 155/105
40 Double-Unders
Jump rope stays fixed. Workout goes 3+40, 6+40, 9+40, and so on until 10 minutes is up.

Friday

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1) Front Squat: 12 min Drill
Build 5-5-3-3-1-1-1

2) Single Leg Kettlebell Deadlift:

4 x 8/Side
Focus here should be on positioning not loading. Only go as low as you can maintain a good neutral position through your spine.

3) 10 Minute AMRAP:
15 Toes-To-Bar
5 Squat Cleans 185/125

Wednesday

1) Back Squat
(80%/4)5, Rest 2 min Between Sets

2) 21 Minute EMOTM:
1 – 5 Bench Press
2 – 5/Side Plank Rows
3 – 20-40 Second Hollow Hold
For the Bench Press start around 60-70% of your 1RM and climb as deemed fit. For your other two movements pick reps and loading that you can maintain for all 7 rounds. Plank Row is 5/side for 10 total reps.

Extras: Snatch Pull
(95%/3)4

Tuesday

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1. Conditioning
AMRAP 4
“Fran”
Rest 4:00
AMRAP 4
“Diane”
Rest 4:00
AMRAP 4:
“Grace”

Monday

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1. Strict Press
(80%/4)7

2. Conditioning
“Nasty Girls”
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)

Friday

1. Back Squat
60%/3
70%/3
75%/3
(80%3)3

2. Complete For Time:

27-21-15-9 OHS 95/65
4-3-2-1 Rope Climbs

Thursday

1. 5 Sets Of:
15 Cal Assault Bike
Gym Length Farmers Carry Lunges
Gym Length and Back Dog Sled
15 Deadlifts, Heavy As Possible Unbroken
Rest 3 min

Extras: 10 min Press Weakness Of Choice

Wednesday

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1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)2

2. “Big Clean Complex”

6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

Tuesday

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1. Conditioning
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups

Extras: EMOMx7:
6 C2B Pull-ups
30 Double-unders

Monday

1. Snatch 4-4-4-4-4
Build to 75%

2.
10RFT:
7 SDHP (95/65#)
7 Front Squats
7 Push Jerks

Extras:
Back Squat 4-4-4-4-4, Build to 80%

MU’s
Ninjas: 8×4 Unbroken Muscle-ups, rest as needed between sets

Advanced: 10×3 Unbroken Muscle-ups, rest as needed between sets
Intermediate: 16×2 Unbroken Muscle-ups, rest as needed between sets
Novice: 30×1 Unbroken Muscle-ups, rest as needed between sets

Friday

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1) 10 min Front Squat: Build to a Heavy 3

2) Single Leg Kettlebell Deadlift: 4 x 8/side

Focus here should be on positioning not loading.

3) RX “Open 15.3″- 14 Minute AMRAP:
7 Muscle-Ups
50 Wall Balls 20/14
100 Double-Unders
*Scaled* 15.3
15 Pull-Ups
15 Push-Ups
35 Wall Balls 20/14
75 Double-Unders

Thursday

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1) 40s on: 20s off x 21 Sets
Movement 1 – 15 -20 KB Swings
Movement 2 – 5/Side Barbell Windshield Wipers
Movement 3 – 10-15 cal Row 

2) Make Up Something Missed From The Week

Wednesday

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1) Front Squat + Jerk: Every 2:00 x 7 Sets
Start around 60-70% of your 1RM. Build.

2) A.) For Time
10 Hang Clean + 10 Shoulder-To-Overhead 155/100
9 Hang Clean + 9 Shoulder-To-Overhead 155/100
8 Hang Clean + 8 Shoulder-To-Overhead 155/100
7 Hang Clean + 7 Shoulder-To-Overhead 155/100
…….Etc down to 1
Then Immediately
B.) 1 Mile Run

11/1/16

1) Power Snatch: 3 T+G Reps Every 2:00 X 5 Sets
Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) 3 Rounds AQAP:
20 Deadlifts 185/125
20 Burpee 2 Plate
20 Wall Balls 20/14

Extra Work:
– Barbell Curls: 4 Sets Of 10
Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

10/31/16

1) Back Squat:
@ 0:00 – 7 Reps
@ 3:00 – 7 Reps
@ 6:00 – 7 Reps
@ 9:00 – 3 Reps
@ 11:00 – 3 Reps
@ 13:00 – 3 Reps
@ 15:00 – 3 Reps
Warm-up as needed. Start around 60% of your 1RM and build from there.

2) 7 Minute Up Ladder:

3 Squat Cleans 115/75
3 HSPU (Open standards)

10/28/16

1) Front Squat:
@ 0:00 – 10 Reps
@ 3:00 – 10 Reps
@ 6:00 – 5 Reps
@ 8:00 – 5 Reps
@ 10:00 – 5 Reps
Warm-up as needed. Build with quality mechanics.

2) 3 Rounds AQAP:
14 Pistol Squats
21 Pull-Ups
7 Power Cleans 165/110

10/27/16

1) 12 min AMRAP:
Cash In 50 WB Shots
5 DB Thrusters 50/35
7 Ring Dips
9 HR Push-ups

Extras:
-Accessory Work Of Choice
-Band Pull-Aparts: 100 Not For Time*
*Focus on positioning and activation, not speed. Switch between over and underhand every 10 reps.

10/26/16

1) 4 Sets Of:
Gym Length OH Walking Lunge, unbroken
8-12 Barbell Roll-Outs

2) 5 Sets Of:

Bench Press 5-5-5-3-3
Deadlift 5-5-5-3-3-3

10/25/16

1) Snatch Pull + Hang Power Snatch: Every 90s X 10 Sets
Start around 60-70% of your 1RM. Build heavy with good form. No dropping the bar between reps.

2) 3 Rounds AQAP:
21 Power Snatch 75/55
15 T2B
9 Bar Burpees

Extras: Kipping Pull-Up: 10 Minutes Practice
Work on any facet of a Kipping Pull-up

10/24/16

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1. AMRAP 16 Bear Complex:
0:00-4:00 95/65
4:00-8:00 115/75
8:00-12:00 135/95
12:00-16:00 155/105

10/21/16

1. E2MOM x 5 Sets:
Overhead Squat 5-4-3-2-1
*Start @ 75% and Build

2) 10 Minute AMRAP:

18 Kettlebell Swings 53/35
9 Handstand Push-Ups

10/20/16

1. 12 min AMRAP: Row (meters)
*Every 90s seconds 5 Burpees + 5 Deadlifts 275/185

2. Accessory work of Choice

10/19/16

1) 21 Minute EMOTM:
1 – 7 Floor Press, Heavy As Possible
2 – 20-40 Second Hollow Hold
3 – ME Strict Pullups + Kipping

Extra Work:
Band Pull Aparts: 100 Reps Not For Time
Alternate over and underhand every 10 reps. Focus on positioning and activation, not speed.

10/18/16

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1) Oly Lift Sets:
A. Snatch: 1 Rep Every 1:00 X 10 Sets
Warm-up as needed. Start around 60-70% of your 1RM. Build.
Rest 2 Min
B. Clean And Jerk: 1 Rep Every 1:00 X 10 Sets
Warm-up as needed. Start around 60-70% of your 1RM. Build.

2) Choose One Of The Following or Mix and Match
RUN 2 Miles, Row 3 K, 150 Cal Assault Bike

10/17/16

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1) Back Squat: 8 x 3
Start around 70% of your 1RM. Build.

2) AQAP:

50 Squats
25 SDHP 95/65
50 Box Jump Overs 24/20
25 SDHP 95/65
50 Squats

10/14/16

1) Every 2:00 x 5 Sets
5 Reps/Side Front Rack Box Step-Ups:
*Perform to a box that puts your knee in line with the hip joint. Perform all 5 reps on one side before switching to the other.

2) 10 Minute AMRAP:

200m Run
10 Pull-Ups
10 DB Hang Power Cleans 50/35

10/13/16

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1. AMRAP 15:
20 Cal Assault Bike
30 Cal Row
40 DeadLifts 225/155
50 DB Thrusters 50/35
AMRAP DB Snatch 50/35

2. Accessory Work Of Choice