Latest news

7/31/15

1. Make up something missed from the week

OR

1. 5 Rounds of:
30′ HEAVY OH Walking Lunge
Max Effort T2B
Rest 2 Min

7/30/15

Reminder: We have a slightly different schedule for this week.
 Friday: no evening workouts
Saturday: closed

1. Pull
10-8-6-4-2 Dead Lifts, climbing

2. AMRAP 12:
 Cash In: 800-meter run
25 Hang Power Cleans, 135/95
50 Wall Balls, 20/14
25 C2B

7/29/15

Reminder: We have a slightly different schedule for this week.
Today: no evening workouts
Friday: no evening workouts
Saturday: closed

1. EMOMx10:
3 Front Squats OR 3 Squat Cleans

2. Conditioning
21 Burpee Box Jump Overs
21 KBS, 2-pood/1.5-pood
500m Row
15 Burpee Box Jump Overs
15 KBS, 2-pood/1.5-pood
500m Row
9 Burpee Box Jump Overs
9 KBS, 2-pood/1.5-pood
500m Row

7/28/15

Reminder: We have a slightly different schedule for this week.
Today NO 6:30pm Workout
Wednesday: no evening workouts

Friday: no evening workouts
Saturday: closed

1. Strength
5×5 Bench Press

2. EMOMx20:
Min 1: 15/12 Cal Row
Min 2: Max Thruster 100/70
Min 3: Max DUs
Min 4: 200m Run

7/27/15

Hey crew, we have a slightly different schedule for this week.
Wednesday: no evening workouts
Friday: no evening workouts
Saturday: closed

1. Front Squat
Quickly work up to a heavy single

2. Snatch Grip Push Press
Quickly work up to a heavy single

3. Snatch Grip Push Jerk
Quickly work up to a heavy single

4. Snatch Balance
Quickly work up to a heavy single

5. Snatch
Quickly work up to a heavy single

6. Front Squat
Quickly work up to a heavy single

7. Gymnastics Conditioning
50 Strict TTB for time

7/24/15

1. Strength
Squat lift from from the week
OR
 3-4 sets of: 5 Reps Strict Press + ME Push Jerk 
*Weight should be close to 5RM strict press*

2. “Bad Attitude”
With a 15 minute running clock:
Every 3 minutes complete:
200m Row + AMRAP DB Hang Squat Clean to Overhead at 50/30 in remaining time.
Your score is the total number of DB reps you complete in each of the five 3-minute rounds.

7/23/15

The CrossFit Games started yesterday! Check out live coverage at http://games.crossfit.com/

1. EMOM x 20
ODD: 5-10 reps Weakness 1 of choice
Even: 5-10 reps Weakness 2 of choice
OR
2. Make up something missed from the week.

7/21/15

 

1. Skill Work
Bar Muscle ups

2. Conditioning
5 Rounds: Teams of 2 option:
15 CTB
25 Cal Row
50 DU
Rest 1:00 between rounds
*In Teams each partner does 5 rounds, rest while partner works*

EXTRAS:
1. Strength

Squat From Monday OR 3×15 Strict DB Press 

 

7/20/15

1. “Hang Squat Snatch Biathlon”
400m Run
21 Hang Squat Snatches (115/80)
400m Run
15 Hang Squat Snatches (115/80)
400m Run
9 Hang Squat Snatches (115/80)
*200m Run Penalty if bar drops

EXTRAS:
1. Strength
3×5 Front Squats
OR
1. Snatch
3X3 at 80%
2×2 at 85%
1×1 at 90%
2×2 at 85%
3×3 at 80%

7/17/15

1. Pulls
3×3 Deads, Across
3×2 Snatch Grip Deadlift @ Snatch PR#

2. HSPU Strength/Skill
A. 3×3 Strict Deficit HSPU
B. 3×6 Kipping Deficit HSPU
C. 3×9 Strict HSPU
D. 3×12 Kipping HSPU
*Adjust deficit for strength level
*Sub Strict Press/Push Press if needed

7/16/15

9226

1. Teams of 2:
AMRAP 10:
20m Double KB Walking Lunge 70/53
AMRAP Burpees
*Score is total Burpees, alternate after lunges.

Extras:
1. Make up a missed workout from the week

2. Back Squat 3×3

7/15/15

1. Conditioning
3 Rounds:
1 min Max Cal Row
1 min Max Box Jumps, 24/20
1 min Max Power Snatch, 115/80
1 min Rest

2. Snatch 1-1-1-1-1-1
*Climbing

7/14/2015

1. Sprint 3 For Time:
50 Squats
400m Run
30 Push-Ups
20 Pull-ups
10 Muscle-Ups
*Rest Exactly 3min Between Rounds
*Record Total Time

7/13/15

1. Clean and Jerk
EMOMx15: 1 Squat Clean and Jerk, climb 5-10# every minute. Every 5th minute back off the weight and climb again.

2. Back Squat
3×6 reps, Across

7/10/15

Kohl

In memory of past CFP member and friend, U.S. Army Staff Sgt. James Kohl, 35, of Plattsburgh, NY.

Kohl
20min AMRAP:
35 Power Snatch 75/55
35 Double Unders
35 Cal Row
35 Thrusters 75/55

7/9/15

1. 15min AMRAP:
1 Lap Walking Lunges
15 HR Push-ups
15/12 Cal Row

OR

1. Make up a missed WOD from the week.

7/8/15

Demo Work

1. Strength
A. Build, 6-5-4-3 Front Squat
B. Build, 6-5-4-3 Push Press
C. Build, 1-1-1-1 Thruster (Bar from the floor)

EXTRAS:
2. Make up something from the week

7/7/15

1. Strength Conditioning
EMOMx12
Odd: 5 Heavy Cleans, you choose the weight
Even: 200m Run

2. Conditioning:
5 RFT
12 C2B Pull-Ups
12 Burpees

7/6/15

1. Snatch
Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS

2. 15 min AMRAP:
Cash In: 400m OH Barbell Carry (95/65)*
*Bar must be OH to cover ground*

Then,
3 Deadlifts 275/185
3 HSPU
6 Deadlifts
6 HSPU
9 Deadlifts
9 HSPU
ETC…

7/3/15

Holiday Schedule Announcements:
Friday: 10:00am Workout Only
Saturday: 10:00am schedule as normal
0601151810b_Burst01

1. Workout TBA at the box

7/2/15

Holiday Schedule Announcements:
Friday: 10:00am Amazing Grace V2 (No evening workouts)
Saturday: 10:00am Amazing Grace V2 or Open Gym

9164

1. “Sunny and 75″
21-15-9-15-21
Wall-ball (20/14)
Box Jump Over (24/20)
200 Meter Run

OR

1. Make up a missed WOD from the week

7/1/15

9080

IDLC

1. 12 min Cap
40 T2B or 80 AB-Mat Sit-ups
Then Establish Heaviest
5-3-1 Deadlift
*No egos, perfect form on the Deadlifts*

2. 4-5 Rounds of:
3 min AMRAP:
Row 400m
Max Effort Bench Press @ ~75%
Rest 3 min

6/30/15

1. 4 RFT:
15 Burpees
15 SDHP 115/75
15 OHS 115/75

EXTRAS: Snatch
ARAMP 1 of Max Snatches at 115/80
Rest 1 minute
ARAMP 1 of Max Snatches at 155/105
Rest 1 minute
ARAMP 1 of Max Snatches at 185/135

6/29/15

CFP is open for regular schedule today!!

1. The Inaugural
 Run 1600m
6 Power Cleans 225/150
29 Front Squats 205/135
15 S2OH 185/120

Extras: “Death By” Muscle-ups

CFP NEWS: Morning sessions ONLY today, closed Saturday for construction.

1. Conditioning
Tabata:
Deadlift, 185/135
Pull up
Front Squats, 135/95
Double-Unders
Complete a full tabata protocol at each station (4 mins of :20 on, :10 off) before moving to the next station. No extra rest between stations. Post total reps for each station.

CFP NEWS UPDATE: Morning hours ONLY on Friday, gym will be closed Saturday for construction

1. 2 Rounds
Teams of 2
20 Kettlebell Swings (70/53)
200 Meter Run
15 Kettlebell Swings (70/53)
400 Meter Run
10 Kettlebell Swings (70/53)
600 Meter Run

*you do 20 and 200 then I do 20 and 200 and so on…

CFP NEWS UPDATE: Morning hours ONLY on Friday, gym will be closed Saturday for construction

1. Barbell Conditioning
A. AMRAP 6 of Strict Press:
20 reps at 95/65
20 reps at 115/80
AMRAP at 135/95

3 min Rest

B. AMRAP 6 of Front Rack Step Out Lunges:
20 reps at 115/75
20 reps at 135/95
AMRAP at 155/105

3 min Rest

C. AMRAP 6 of Hang Power Clean:
20 reps at 135/95
20 reps at 155/105
AMRAP at 185/135

CFP NEWS: Gym will be closed Saturday for construction


1. Strength
Snatch EMOMx5: 5 TnG Squat Snatches, across – you choose the weight

2. Conditioning
 4 Rds:
15 TTB
20 Cal Row
25 WB (20/14)

EXTRAS: 3. Strength/Gymnastics Accessory
4  Supersets of:
 15 Barbell Bicep Curls + max unbroken C2B Pull ups – you choose the weight for the curls
 Rest 1 minute
 15 Skull crushers + max unbroken  Strict HSPU
 Rest 1 minute

Screenshot_2015-06-21-18-49-45

CFP NEWS: Gym will be closed this Saturday for construction.

1. Strength
Max Unbroken Clean and Jerk, 135/95
*Establish a max unbroken set (TNG)*
Then,
5 Complexes of:
5 Push Presses
5 Front Squat
5 Thrusters
Rest 2-3 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar till all 15 reps are complete.

EXTRAS. Strength
work up to a 5 rep heavy Dead Lift

1. Snatch
7×1: 1 rep at ~85%
Rest Exactly 2min after each lift

2. Conditioning
“Chevy Love”
10 min AMRAP:
 6 KB Thrusters (53/35)
2 Rope Climbs (sub pull-ups)

June 18th, 2015

1. Tabata This:
Ab-Mat Sit-ups (Rest with feet off floor)
Push-ups (Rest in Plank)
Med-Ball Sq Cleans (Rest in Squat)
KB Swings

June 17th, 2015

Screenshot_2015-06-16-20-48-31

1. Barbell Conditioning
A. AMRAP 6 of Thrusters:
20 reps at 95/65
20 reps at 115/80
AMRAP at 135/95

3 min Rest

B. AMRAP 6 of Push Jerk:
Cash In: 600m Run
AMRAP at 135/95

3 min Rest

C. AMRAP 6 of Dead Lift:
20 reps at 185/135
20 reps at 225/155
AMRAP at 275/185

EXTRAS: 3×6 OHS, climbing

June 16th, 2015

1. Conditioning
“Rowing Strict Nicole”
AMRAP 20 of:
400m Row + Max reps of unbroken Strict Pull ups – every time you come off the bar row another 400m

EXTRAS:
10-9-8-7-6-5-4-3-2-2-1 of:
Hang Power Cleans, 155/105
Burpees

June 15th, 2015

7950

1. Barbell/Gymnastics Conditioning
With a 26 minute running clock:
A. EMOM: 16
Odd: 3 TnG Power Cleans + 3 Front Squats
Even: 3 Muscle ups
B. Establish a 5RM Front Squat In Remaining Time

June 12th, 2015

1. 4 Rounds:
21 Pull-Ups

15 Box Jump Overs (24/20)
9 Deadlifts (275/175)

EXTRAS: 20RM Benchmark
Push Press – not jerk
5-10-15-20RM

June 11th, 2015

1. Conditioning
A. In a 14 Minute Window:
1 Mile Run
Then AMRAP:
10 DB Hang Clean 50/30
10 DB Font SQ
10 DB Jerk

Extras:
Make up something missed from the week

June 10th, 2015

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. Conditioning
3 RFT:
24 Cal Row
24 V-Ups
24 DB 1-arm Snatch, 60/40 (12/side)

June 9th, 2015

A. 15 min Back Squats:
Build To Heaviest 2 sets of 12 reps

3 min Rest

B. 15 min Bench Press:
Build To Heaviest 2 sets of 12 reps

3 min Rest

C. AMRAP 7 of Strict Pull ups:

June 8th, 2015

1. Clean
EMOMx10: Power Clean + Squat Clean, climbing

2. Conditioning
AMRAP 12:
100 Double unders
50 Lateral Barbell Burpees
30 Clusters, 135/95
10 Muscle ups