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9/30/16

Warm Up: 1 Mile Run @ 75%

1. Back Squat: 3 x 7

2. 4 rounds of:
25 Box Jump Overs, 24/20
50m OH DB Carry, Heavy as possible
50m Double Plate 2 Chest Carry (2 x 45/25)
8 Bench Press, Heavy as possible

9/28/16

1. 1 Push or Split Jerk Every 2:00 x 5 Sets

2. 15 min EMOM:
Min 1: 8-10 Strict Press
Min 2: 20-30s Ring Support
Min 3: 8-10 Supinated Barbell Row

9/28/16

1. Conditioning
1 Round:
800 Meter Row
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Run
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Run
20 DU, 9 HPC (135/95)

Extra Gymnastics : 
2 Rounds of:

2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSPU

9/26/16

1. With a running clock…
AMRAP 5:
50 WB Buy-In
12 DL (185/135), 12 Barbell Burpees
… Rest 5:00…
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees
… Rest 5:00…
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees

Extra Midline:

25 GHDSU
15 Weighted Hip Extensions
rest 2 mins between sets

9/26/16

kc-sat

1. Snatch OR Clean + Jerk
5×3 @ 75% – not TnG

2. For Time:
21 Power Snatches (115/80#)
21 Pull-ups
15 Overhead Squats (115/80#)
15 C2B Pull-ups
9 Squat Snatches (115/80#)
9 Bar Muscle-ups

9/23/16

CFP News: Free Kill Cliff Giveaway This Saturday, bring a friend

1. Power Clean
5×3 at 80% – Not TnG

2. AMRAP 12:
12 BJ (24/20)
12 DB Cleans 50/35
12 DB S2OH 50/35

9/22/16

1. EMOMx15
Min 1: 5 Weighted Strict Pull-ups
Min 2: 7 OHS You choose the weight, Bar From The Floor
Min 3: 9 Burpees

2. Make Up Something Missed From The Week

9/21/16

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1. Deck of Cards
Spades – Goblet Squats (53/35#)
Diamonds – T2B or Ab-mat situps
Clubs – Kettlebell Swings (53/35#)
Hearts: Reverse Lunge
Aces: 200m Run

Extras:
1. Build To A Heavy Hang Snatch
2. Build to A Heavy 3 RM Squat

9/20/16

1. With a running clock…
AMRAP 5:
750m Row Buy-In…In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:00
500m Row Buy-In…In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:00
250m Row Buy-In…In remaining time complete AMRAP:
9 Hang Sq Cln (185/135), 25 DU

2. Front Squat
5×5 Front Squat at 80% across

9/19/16

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1. Deadlift
In 15 min Build To Your Best Heavy 3

2. 5 Sets Of:
ME Bodyweight Floor Press + ME Dips
ME Strict Pullups + ME Kipping Pullups
No rest between movements, 3 minute rest between rounds

9/16/16

1. Conditioning
21-15-9
Overhead Squat (115/80)
HSPU – Open Standards
400m Run

Extras:
3 x 10 MU’s: unlimited rest between sets
Power Clean: 5×3 at 75% – No TnG

9/15/16

1. OH Lunge:
15 min to find your best Gym Length

2. 4 Rounds Each Individual for time Of:

15/12 Cal Assault Bike
Gym Length Push Dog Sled
Gym Length Pull Dog Sled
2 x Gym Length OH Walking Lunge 45/25 Plate
15 C2B Pull-ups
Rest 2-3 min between rounds

9/14/16

1. With a running clock…
AMRAP 6:
15/12 Cal Row
15 SDHP (95/65)
Rest 6:00
AMRAP 6:
15/12 Cal Row
15 FS (95/65)

2. Front Squat
5×5 Front Squat at 75-80% across

9/13/16

1. 5 rounds NOT for time of:
Max Push Press, Bodyweight
Max TTB
No rest between movements, 3 minute rest between rounds, bar from the floor

2. Complete 4 Supersets of:

A. 15 Dumbbell RDL
B. 20 Close Grip Bench Press
*Rest 1 minute between rounds.

9/12/16

1. Running Clock…
at 3-2-1 go…
3 RFT:
10 Power Snatch, 95/65
10 Burpees 2 Plate
at the 10:00
2 RFT
15 Power Snatch, 115/80
15 Burpees 2 Plate
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Burpees 2 Plate

EXTRAS:
Clean and Jerk
5×3 Clean and Jerk at 75% – not TNG

9/9/16

1. 5 Rounds OR 15min CAP
10 T2B
10 Hang Power Cleans, 135/95
10 Front Sqauts, 135/95
10 Jerks, 135/95

Extras: Squat, choose from the variations below
Front Squat 3×3 across
Back Squat 3×3 across
Overhead Squat 3×3 across

9/8/16

1. 3-4 Rounds With Purpose:
1:00 ME Cal Assault Bike
10-12 Bench Press
1:00 ME Cal Row
6-8 Strict Weighted Pull-ups
*Rest 90s-2:00 between movements, rest as needed between rounds*

9/7/16

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1. 3 RFT*
30 Deads, 185/125
20 Burpees o/Bar
10 Power Cleans, 185/125
*Rest 2 minutes between rounds

2. 10 Min Midline Work Of Choice
i.e, L-positions, GHD Situps, Plank, Heavy Front Rack Hold, Strict T2B

9/6/16

HERO-DVB2520Tac2520medic_2000px

1. Push Jerk 5×2

2. “DVB”
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

9/5/16

Labor Day Gym Schedule: 9-11 Open Gym, 4:30 pm Workout.

1. Snatch
1RM with at 2 second pause 1″ off the floor

2. Front Squat
4×6 across

3. Strength Conditioning
5 rounds NOT for time of:*
Max unbroken reps of Power Cleans, Bodyweight – all reps must be TnG, no resting on the ground or at the hips.
Max unbroken reps of Strict HSPU
No rest between movements, 3 minute rest between rounds

9/3/16

1. “Mexican Jumping Beans”
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders

2. Extras
Push Press 3×3 across
Back Squat 3×3 across

9/1/16

IMG_0592

1. 10 min Up Ladder:
1 Burpee Box Jump Over
1 DB Hang Clean 50/35
2 Burpee Box Jump Over
2 DB Hang Clean 50/35
ETC…

2. Make Up A Missed Lift From The Week

8/31/16

1. 20 Min Cap:
RUN 1 Mile
In remaining time:
From the floor OHS 5-4-3-2-1

2. 7 Sets Of:
ME MU’s + ME Dips
OR, ME Dips + ME Push-ups
rest as needed between Sets

 

8/30/16

1. With a running clock
at the 0:00
AMRAP 5
15/12 Cal Row
10 TTB
at the 10:00
AMRAP 5
15/12 Cal Row
15 KBS, 2/1.5-pood
at the 20:00
AMRAP 5
15/12 Cal Row
10 Thrusters, 95/65

2. Extras: 50 Strict L-Pull ups for time

8/29/16

IMG_0571

1. Clean
1RM with at 2 second pause 1″ off the floor

2. Squat

Front Squat, Find a Heavy 2
Back Squat, 4×6 across

3. Strength Accessory
5 Sets with purpose:
 12 Weighted Push-ups
12 Unbroken Dumbbell Reverse Lunges
9 Unbroken Dumbbell Straight leg Dead Lifts
*Rest as little as possible between rounds

8/26/16

1. 3 RFT:
Cash In: 15/10 Cal Assault Bike
15 Deadlifts 225/115
15 HSPU

2. 5 RFT:

4 Mu’s or 8 Ring Dips
40 DU’s

3. Accessory Work Of Choice

8/24/16

1. AMRAP 18:
200m Run
200m Farmers Carry 53/35
200m Run
200m OH Plate Carry 45/35
200m Run
200m Lateral Shuffle
200m Run
200m Goblet Carry 53/35
200m Run

2. Make Up A Lift From The Week

8/24/16

1. For time: 12min CAP:
20 Back Squats, 155/105
20 Back Squat, 185/135
20 Back Squats, 225/155
*No Racks. 1 Bar.
Rest 5 min
2. For time: 12min CAP:
20 Push Press, 135/95
20 Push Press, 155/105
20 Push Press, 185/135
*No Racks. 1 Bar.
Rest 5 min
3. For time: 12min CAP:
20 Hang Power Clean, 155/105
20 Hang Power Clean, 185/135
20 Hang Power Clean, 205/155
*No Racks. 1 Bar.

8/22/16

1. 5 Min OHS Practice

2. 4 Rounds For Reps: 50s on/10s Off

SDHP 95/65
Box Jumps
T2B
Row (Cals)
Rest 1 min

8/22/16

1. Back Squat, 3×6 Across

2. “Tiger Blood”
3 RFT:
400m Run
10 Clean and Jerks, 135/95

– Extra Accessory: 4 Giant Sets* of:
6 DB Bulgarian Split Squats, 6/ea. side
6 Weighted Chin ups
6 Close Grip Bench Press
6 Romanian Dead Lifts
*A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.

8/19/16

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1. 2 Rounds For Reps:
2 min ME Power Snatch 95/65
2 min ME AB-Mat Sit-ups
2 min ME Cal Row

2. Strength
6×4 Back Squats, across

8/18/16

CFP NEWS: Check out our Facebook page for Fall membership specials!

1. 4-5 Sets With Purpose:
20 Cal Assault Bike
15 HSPU
15 Dips
15 Push-ups
Rest 2:00

8/17/16

1. 10 x Boynton Ave Hill Sprints

2. Strength Conditioning
4×8 unbroken Cleans, climbing – rest as needed

3. Strength Conditioning
3×10 Bench Press, climbing – rest as needed

8/16/16

IMG_0414

1.3 RFT:
60 DU’s
40 Jump Lunges
15 KB Swings 70/53

2. Strength Accessory

A. 3×6 Back Rack Bulgarian Split Squats
B. 3×8 Stright Leg Deadlifts
C. 3×8 Accessory Work Of Choice

8/15/16

1. For Time:
15 Overhead Squats, 15 Chest to Bar Pull-ups
15 Squat Snatches, 15 Chest to Bar Pull-Ups
15 Front Squats, 15 Chest to Bar Pull-Ups
15 Squat Cleans, 15 Chest to Bar Pull-Ups
Rx – 95/65

2. Choose your weakest movement from part 1, build to a heavy 5RM in that movement.

8/12/16

1. 15 min back Squat
Build to a heavy single.

2. Conditioning

1 RFT:
70 Wall-Ball-Shots
50 Calorie Row
30 Cleans, 205/135

Extras: 3 x ME Mu’s or work on progressions

8/11/16

Meanwhile in Rio…

1. Complete For Time:
30 DB Box Step Ups, Alternating Legs (50’s/35/s)
30 DB Thrusters
30 Burpee Jump Over The Box

2. Make Up A Lift From The Week

8/10/16

IMG_0372

1. EMOMx10
5 Cleans Heavy as Possible
10 HSPU – do as many as possible strict

Extras:  Oly Lift:
1 Heavy Snatch
1 Heavy Clean and Jerk
 

8/9/16

1. Dead Lift 12 min Cap:
Work up to a heavy 2
*Used bands or chains if desired*

2. Conditioning
4 Rounds Of
25 GHD Sit-ups or 15 Strict T2B
Row 500m
Run 400m

8/8/16

1. Conditioning
AMRAP 3 x 4 Rounds
5 Front Squats 185/125
10 KBS 53/35
Rest 1:00 Between Rounds

Extras:
 – Snatch – Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch
– 3×6 Back Squat
 – Pull work – 5 Sets Of: 5 strict C2B + 5 bar muscle ups + 5 Kipping C2B Pullups + 5 Kipping Pullups