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Friday 2/5/16

1) Deadlift: 5 Reps Every 3:00 X 5 Sets
Start around %70. All reps should be Touch-and-Go.

2) 3 Rounds AQAP:
15 Pull-Ups
12 Push-Ups
9 Squat Cleans 135/95

Extra Work:
-Single Leg Kettlebell Deadlift: 8/Side x 4 sets. Focus to start is more balance and positioning. These are meant to be done with a Single Kettlebell. Perform all 8 reps on 1 Leg before switching to the other side.
-Double-Unders: 10 Minutes Practice
Goal should be to work to 100 Unbroken.

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1) EMOM x 21 min:
Min 1: Barbell Work Of Choice (Less Than 7 Reps)
Min 2: Gymnastics Of Choice 10-15 Reps
Min 3: Core Work Of Choice 15-20 reps (Plank/T2B/GHD etc…)

2) Make Up Something Missed From The Week

1) Bench or Floor Press: 5 reps Every 2:00 x 7 sets
Start around 60% of your 1RM Bench Press. Build as heavy as possible.

2) 4 rounds AQAP:
20/15 Calorie Row
10 Shoulder-to-Overhead 165/110
20 Wall Balls 30/20
Rest 5 minutes
Goal should be unbroken movements, so scale appropriately to get desired affect. Don’t sandbag the row. Score is total time including rest.

EXTRAS:
 Accessory Work From The Week OR
5×10 Bicep Curls
GHD Sit-ups: 3 sets of 20-30 reps
 

Tuesday 2/2/16

1) Snatch: 5 sets of 3
Build as heavy as deemed fit. All reps full Squat. Drop and reset between reps. No more than 10 seconds between lifts.

2) 10 minute AMRAP:
10 Power Snatch 75/55
 10 T-2-Bar OR V-Ups
10 Burpees Lateral Bar Hops

Extra Work:
4 Sets Of:
ME Strict Pull-Ups
Single Arm Dumbbell Row: 4 sets of 10/side
Rest 90-120 seconds between sets. Heavy. Keep it strict.

Monday 2/1/16


1) Back Squat: Every 2:30
8 @ 60-70%
8 @ 65-75%
6 @ 75-85%
6 @ 80-90%
2) Front Squat: Every 2:30
5 @ 60-65%
5 @ 65-70%
5 @ 70-75%
5 @ 75-80%
This should be a continuation of your Back Squats on a running clock. First set of Front Squats starts at the end of your last Back Squat.

3) 3 rounds AQAP:
30 Russian Kettlebell Swings 70/53
60 Air Squats
90 Double-unders

EXTRAS: 1) 3-Position Clean: 5 sets
Rest 2-3 minutes between sets. Above the Knee Hang, Below the Knee Hang, and Floor, unbroken.

Friday 1/29/16

CFP Announcements:
*This Weeks Schedule…Friday 1/29: 4-6pm Open Gym
Saturday 1/30: 10-12

*Yoga This Sunday 10am

1) 12 Min AMRAP:
Down And Back OH Plate Walking Lunges 45/35
4 Power Cleans
Down And Back OH Plate Walking Lunges 45/35
6 Power Cleans
Down And Back OH Plate Walking Lunges 45/35
8 Power Cleans
Down And Back OH Plate Walking Lunges 45/35
10 ETC…

Extras:
Build To A Heavy 3 Rep Back Squat
3 x 25 GHD Sit-ups
3x 10 Strict Barbell Rows

CFP Announcements:
*This Weeks Schedule…Thursday 1/28: 4-6pm Open Gym
Friday 1/29: 4-6pm Open Gym
Saturday 1/30: 10-12

1) Make Up A Missed Piece From The Week!

CFP Announcements:
*This Weeks Schedule…Wednesday 1/27: 4:30,5:30,6:30 only
Thursday 1/28: 4-6pm Open Gym
Friday 1/29: 4-6pm Open Gym
Saturday 1/30: 10-12

1) Push Press: 5 reps Every 1:30s
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Perform this on a running clock.

2) 10 minute EMOTM:
Odd – 30 second Front Rack Hold
Even – 20s Plank
Front Rack Holds should be perform around 100% of your 1RM Front Squat or Heavier. Windmills start light, focus on positioning and movement before load.

3) AQAP:
1000m Row
50 Thrusters 45/35
30 Pull-ups

Tuesday 1/26/16

 CFP Announcements:
*This Weeks Schedule…
Tuesday 1/26: 4:30,5:30,6:30 only
Wednesday 1/27: 4:30,5:30,6:30 only
Thursday 1/28: 4-6pm Open Gym
Friday 1/29: 4-6pm Open Gym
Saturday 1/30: 10-12

*The Open Season is upon us…It all starts February 25, 2016!

1) 2 Rounds AQAP:
25 Alternating Single Arm Dumbbell Snatch 50/35
25 T2B
25 Box Jump Overs 24/20

Extra:
1) Hang Power Snatch: 1 Rep Every 1:00 x 10 sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 1 miss.
2) Ring Dips: 10 minutes Practice
Ring Dip…Strict, Assisted, Supports, Weighted, Tempo, Kipping, etc.
3) 4 x ME Ring Rows

Monday 1/25/16

 CFP Announcements:
*S
chedule changes for the upcoming week. Spread the word team!
 Monday 1/25: 4-6pm Open Gym
Tuesday 1/26: 4:30,5:30,6:30 only
Wednesday 1/27: 4:30,5:30,6:30 only
Thursday 1/28: 4-6pm Open Gym
Friday 1/29: 4-6pm Open Gym
Saturday 1/30: 10-12

1) Back Squat: Every 2:30
10 @ 60-65%
8 @ 60-70%
6 @ 65-75%
6 @ 70-80%
6 @ 75-85%

2) AQAP:
50 Squat Cleans 95/65
Every-time you drop the bar you must perform 10 Burpees. Load appropriately so that this takes approximately 3-5 sets.

EXTRAS:
5 x ME C2B Pull-ups
*Weighted Vest Welcome, Rest 2:30s

 

Friday 1/22/16

 CFP Announcements:
*
We have several schedule changes for the upcoming week. Spread the word to your fellow lifters!
Friday 1/22: NO 10AM, 4:30,5:30,6:30 only
Saturday 1/23: 10-12
Monday 1/25: 4-6pm Open Gym
Tuesday 1/26: 4:30,5:30,6:30 only
Wednesday 1/27: 4:30,5:30,6:30 only
Thursday 1/28: 4-6pm Open Gym
Friday 1/29: 4-6pm Open Gym
Saturday 1/30: 10-12

*The Open Season is upon us…It all starts February 25, 2016!

1) Deadlift 10-8-6-4-2: 1 set Every 3:00 x 5 sets
Start around 60% of your 1RM. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go.

2) AQAP:
12-9-6 Power Cleans 155/105
20-40-60 Wall Balls 20/14

Extras:
Build to  a Heavy 5RM RDL OR Front Squat

Hey Team, Some Announcements:
*The Open Season is upon us…It all starts February 25, 2016!
*
We have several schedule changes for the upcoming week. Spread the word to your fellow lifters!
Friday 1/22: 4:30,5:30,6:30 only
Saturday 1/23: 10-12
Monday 1/25: 4-6pm Open Gym
Tuesday 1/26: 4:30,5:30,6:30 only
Wednesday 1/27: 4:30,5:30,6:30 only
Thursday 1/28: 4-6pm Open Gym
Friday 1/29: 4-6pm Open Gym
Saturday 1/30: 10-12

Warm-Up: 3 min Foam Roll

1) EMOM x 30 min
Min 1: Bike/Row/Sled ~ 30s Of Work
Min 2: Conditioning/Gymnastics (Pull-ups/Push Press/Cleans…etc
Min 3: Barbell Strength >10 Reps Heavy

2) Make Up A Missed Strength Piece From The Week

1) Bench Press: 7 x 5 reps Every 2:30s 
Warm-up as needed. Start around 70% of your 1RM. Build as heavy as possible.

2) 5 rounds AQAP:
10 Thrusters 135/95
20 Kettlebell Swings 70/53
15/12 Calories on C2
Rest 5 minutes

EXTRAS:
50 T2B For Time

Tuesday 1/19/16

1) EMOM x 10: 1 Clean + Jerk
*Start around 70% and build if necessary*

2) AQAP:
80-60-40-20 Double-unders
30-20-15-10 Burpee-To-Plate

EXTRAS:
3 x ME Ring Dips
*Add weight if reps exceed 10* Rest 2:30s

Monday 1-18-16

1) Back Squat:
3×4 @ 80-85%

2) 7 Minute Up Ladder:
3 Power Snatch 75/55
3 Box Jump Overs 24/20
Perform 3 reps of each movement, then 6, 9, and so on until 7 minutes is up.

EXTRAS:
Single Arm Dumbbell Row: 4×10/Side
Heavy as possible. Strict.

Friday 1/15/16

1. Build To A Heavy 1Rep Clean

2. Conditioning
30 Front Squat, 155/105

15 Muscle up
20 Front Squat, 155/105
10 Muscle up
10 Front Squat, 155/105
5 Muscle up
*SUB Ring Rows + Burpees For MU’s*

EXTRAS:
Back SQ: 8-6-4

No 6:30 PM workout Tonight. Join us for Ryan and Kailas send off.

1. For Reps
Tabata V-ups

Tabata Bottom To Bottom Squats
Tabata Farmers Carry (70s/53s)
Tabata Pullups or Push-ups

CrossFit Games 2016 Sign Up Starts Soon Click Link Below For Info!
CrossFit Games 2016

1. OLY Cycling
4 rounds of:

15 seconds of max rep Power Snatches 155/105
45 seconds rest
15 seconds of max rep Hang Power Clean + Push Jerks 155/105
45 seconds rest

2. Conditioning
5 RFT:
5 Deads, 315/255
15 Kipping HSPU

Tuesday 1/12/15

1. In 10 min:
Row 1000m
Establish a 2 RM Thruster From The Floor

2. Conditioning
3 rounds of 3 mins on/3 mins off

ARMAP 3 of:
6-9-12-15-18…
OH Squats, 95/65
TTB

3. ACCESSORY WORK OF CHOICE

Monday 1/11/15

1. Conditioning
5 minutes of max rep Burpee Box Jump Overs, 24/20″

5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of off Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups

EXTRAS:
A. 3×3 Back Squat, Across
B. 40 Strict Pull-ups, As Few Sets As Possible

Friday 1/8/16

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1. 500m Row For Time

2. Deadlift
3 x 5, Across

3. OH Squat
3 x 5, Across

Extras:
Find a Heavy Jerk From The Rack

Thursday 1/7/16

1. 4 Rounds For Reps:
90s AMRAP: AirDyne CAL
90s Rest
90s AMRAP: Goblet Squats 70/53
90s Rest
90s AMRAP: Box Jumps 24/20
90s Rest
90s Row CAL
90s Rest

Extras:
Accessory Work OF Choice

1. 90s AMRAP
KB Swings 2/1.5 pood

2. 5 Rounds Of:
1min AMRAP C2B Pull-Ups
10 reps Heavy Bench Press (75% 1 RM)
Max Effort Unbroken Wall-ball-shots
Score = total Pull Ups + wall ball shots
Rest 3 min

Tuesday 1/5/16

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1. Lunge
Heavy Gym length Back or Front or OH

2. Conditioning
AMRAP 12:
10 Burpees
25 DU

Extras: Skills
10 Sets of 10 unbroken Kipping HSPU – rest as needed between sets.

Monday 1/4/15

1. For time:
30 Snatches, 135/95
30 Hang Clean and Jerks, 135/95
30 Thrusters, 135/95

Extras:
6 Rounds:
12 OHS, 95/65
12 TTB
Rest 2 minutes between rounds

Reminders: CFP New Years Eve Party Tonight 7:30 until….! Friends and Family welcome, bring a dish to share and your own beverages.

NO 6:30PM WORKOUTS TONIGHT
GYM CLOSED NEW YEARS DAY

 

TBT From 2013…

5 Giant Sets OF:
MAX Effort Gymnastics Weakness Of Choice # 1
MAX Effort Gymnastics Weakness Of Choice # 2
30s Hollow Hold
20 Box Jumps
Rest ~2 min

Reminders: CFP New Years Eve Party Thursday! Friends and Family welcome, more details at the box.

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WARM-UP: 5min AMRAP DU’s

1. 4 x 10 Deadlifts, Climbing

2. 4 x 10 Back Squat, Climbing

EXTRAS: 1. 4 x 10 Bench Press, Climbing

Reminders: CFP New Years Eve Party Thursday! Friends and Family welcome, more details at the box.

1. 5 RFT:
10 Jerks, 155/105
10 TTB
10 Burpees

Extras:
Build to a Heavy Single Snatch

Monday 12/28/15

Welcome Back CFP! Hope everyone enjoyed the break!

1. Take 20 min To Find:
1RM Squat Clean

2. For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 225/155

3. Gymnastics Conditioning
50 Strict C2B Pull-ups for time

Reminders/Schedule Changes:
Christmas Eve Open Gym 8-10am Brunch To Follow
Christmas Day Closed
Saturday Closed
CFP New Years Eve party on the way! 

1. Open Gym :) !!

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Reminders/Schedule Changes:
Christmas Eve Open Gym 8-10am Brunch To Follow
Christmas Day Closed
Saturday Closed
CFP New Years Eve party on the way! 

“12 Days Of Christmas”
1 Bar Muscle Up (Sub 3 more pullups)
2 C2B
3 T2B
4 Burpees
5 HSPU (Sub 5 Strict Press w/barbell)
6 Ring Dips
7 Deadlifts
8 Hang Cleans
9 Thrusters
10 Back Squats
11 OHS
12 Power Snatch
*Barbell # @ 95/65*

Reminders/Schedule Changes:
Christmas Eve Open Gym 8-10am Brunch To Follow
Christmas Day Closed
Saturday Closed
CFP New Years Eve party on the way! 

Members must sign up for 6am workouts via text to the gym number 5183355294

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1. Conditioning
For time:

15-10-5:
Power Clean, 135/95
HSPU
Directly into…
15-10-5:
Hang Power Clean, 135/95
Ring Dip

Monday 12/21/15

Reminders: CFP New Years Eve party on the way! 
Members must sign up for 6am workouts via text to the gym number 5183355294

1.Teams of 2:
2 Rounds for time of:
40 Overhead Squats, 115/80
40 TTB
20 Snatch, 115/80
20 Bar MU

EXTRAS:
1. With a running 20 min clock; Build to a heavy Single
Snatch Grip Push Press from a rack
Snatch Balance from a rack
Hang Squat Snatch
Squat Snatch
Front Squat

Friday 12/18/15

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1. Snatch
work up to a heavy single from the low hang

2. 5 Rds:
25 Cal Row
12 1-arm alternating DB Snatch, 60/40 (6/side)
3 Rope Climbs

CFP New Years Eve Party is on its way…Mark your calendars!!!

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1: 5 Giant Sets Of:
10 Heavy Bench Press
Gym Length and Back Dog Sled
Gym Length and Back Double KB Walking Lunges
20 Cal AirDyne
*With Purpose Between Movemnets, Rest 2-3 Min*

2: 4×10 Barbell Roll-outs

1. “Big Clean Complex”
6 Sets of the Following Complex:

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

1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set
High Hang is from the pockets
Hang is from above the knee
I believe the world record is held by ZA Anderson at 260.

2. Gymnastics
10-9-8-7-6-5-4-3-2-1 unbroken Kipping HSPU

Heads Up: CFP New Years Eve Party is coming soon!!

1. 5 Sets Of:
1:00 min: ME Thrusters 115/75
Rest 1:00 min
1:00 min ME C2B
Rest 1:00 Min

2.  3×10 Good Mornings

Monday 12/14/15

Cool Read about your weaknesses Click Below

Work On Your Weakness Read

1. Conditioning
“Power Drill”

35 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 53/35
25 Wallball Shots, 20/14
3 Minute Rest

2. Snatch Accessory
A. 5×1 Snatch Balance Climbing

Friday 12/11/15

1. OH Barbell Lunge
Build to Your Heaviest Gym Length
*When You Finish Each Gym Length: 7-10 Strict T2B*

2. 7 min AMRAP:
2 Thruster 115/75
2 SDHP
4 Thrusters
4 SDHP
6
6
ETC…

Thursday

1. 5 Sets For Quality
5 Heavy Deadlifts
ME Ring Dips + ME Push-ups
10 DB Curls
*Move from one movement to the next with purpose, rest ~ 2 mins between rounds

2. 10 min Row
Choose a pre-set row interval from the PM3’s