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5/6/16

1) 10 min Back Squat: Build to a Heavy 3
Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier.

2) 10 min Pause Front Squat: Build to a Heavy 3
Pause 3 Seconds below parallel. Rest 2-3 minutes between sets. 

3) AQAP:
Run 800m
21 Clusters 95/65
Run 400m
15 Clusters 95/65
Run 200m
9 Clusters 95/65

5/5/16

1) 12 Min Clock:
*Establish Heavy Gym Length OH Walking Lunge*

2) 4 Sprint Sets Of:
10-15 HSPU
15-20 T2B
20-25 Box Jumps 24/20
25-30 DU’s
Rest Exactly 1 Min Between Sets

3) Accessory Work Of Choice

5/4/16

1) Bench Press: 5 sets of 5* @ 75-80%
Warm-up as needed. Rest 90-120 seconds between sets. Same weight for all 5 sets. *Last set is Max Reps.

2) 20 min AMRAP:
Cash In: 200m Double KB Front Rack Carry 53/35
ME unbroken C2B Pull-ups
ME unbroken Push-Ups
30 Jump Squats

*Speed Walk, do not run with bells. Bells Rest in crease of arm and elbow, not on top of shoulders.

* Score is total C2B + HSPU

3) Accessory Work Of Choice

5/2/16

1) Power Snatch: 1 Rep Every 1:00 X 10 Sets
Warm-up as needed. Start around 60% of your 1RM. Build.

2) “DT” – 5 Rounds AQAP:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Shoulder-To-Overhead 155/105

5/2/16

1) Front Squat: 2 reps every 1:30 x 12 sets.

2) 4 Rounds For Max Reps:
40 Seconds Row Calories
20 Seconds Rest
40 Seconds Burpees
20 Seconds Rest
40 Seconds DB Cleans 50/30
20 Seconds Rest
*For DB Cleans, DB must touch floor between feet for each rep*

3) Accessory work of choice

Friday 4/29/16

1) For Time:
4 Rope Climbs 15ft
21 DB Thrusters 50/35
3 Rope Climbs 15ft
15 DB Thrusters 50/35
2 Rope Climbs 15ft
9 DB Thrusters 50/35
1 Rope Climb 15ft
*Rope Climbs Legless if you can*

Extras:
Snatch + Hang Snatch: Build for 15 min
Back Squat: 3 x 3 80% or Better

1) 30 Minute EMOTM:
Movement 1 – Gymnastics/Skill
Movement 2 – Non-Monostructural Conditioning
Movement 3 – Deadlift 4-6 Reps

Movement 1 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 2 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry. Approximately 20-30 seconds worth of work.

2) Accessory Work Of Choice

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1) Power Clean + Jerk: 1 Rep Every 1:00 x 10 sets
at 60% of your 1RM. Build to a good looking Heavy.

2) 4 Sets For Time Of:
500m Row
15 KB Swings 70/53s
15 T2B
400m Run
Rest 1 min Exactly Between Rounds

Tuesday 4/26/16

1) Front Squat: 3 reps Every 2:00 x 8 sets
Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Barbell Back Rack Lunges: 4/side Every 2:00 x 4 sets
This should be done as a continuation of your Front Squats. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep.

3) 10 minute EMOTM:
Odd – 5-10 Strict Pull-up/Ring Rows
Even – 10 Barbell Floor Press

Monday 4/25/16

1. 10 min Overhead Squat: Build to your best 3

2. For Time:
21 Power Snatch 95/65
50 DU’s
15 Power Snatch 95/65
50 DU’s
9 Power Snatch 95/65
50 DU’s

Extras
EMOM x 10min: 3 Strict Deficit HSPU

Friday 4/22/16

1. 10 min AMRAP:
Cash In: 500m Row
8 Deadlifts 225/155
16 Wall-Ball-Shots

2. EMOM x 10:
Odd: ME Push-ups
Even: 10-12 Reps Barbell Curl


1. Make Up A Strength Piece From The Week

2. 4 RFT:
400m Run
30 DU’s
20 Weighted Ab-Mat Sit-ups (DB across chest)
1 Dog Sled Push Down/Pull Back Lap
*Rest Exactly 1 min Between Rounds

1) Push Press + Push Jerk: Every 2:00 x 5 sets
Start at a challenging weight and build as necessary.

2) 5 Sets Of:
9 Heavy Bench Press
6 Heavy Hang Cleans
ME-MU’s
*With Purpose between movements, Rest 3 minutes Between Sets
*6-8 Ring Rows + 6-8 Dips/Push-Ups = MU substitute

Tuesday 4/19/16

1) Back Squat: 5 reps Every 2:00 x 6 sets
Warm-up as needed. Start around 60% of your 1RM. Build to a Heavy 5.

2) Barbell Back Rack Lunges: 5/side Every 2:00 x 4 sets
This should be done as a continuation of your Back Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build. Alternate legs each rep.
Rest 10 min:

3) AQAP:
TBA

Monday 4/18/16

1) Hang Snatch: 1 Rep Every 1:00 x 5 sets
Start around 60% of your 1RM. Build as heavy as deemed fit.
2) Snatch: 1 Rep Every 1:00 x 5 sets
From the floor. Build as heavy as deemed fit. Squat Snatch if you can.
3) Overhead Squat: 6 Reps Every 1:00 x 5 sets
All lifts start from the floor. This is a continuation of part 2. Heavy as possible.

4) “Fran” – 21-15-9 – AQAP:
Thrusters 95/65
Pull-ups

Friday 4/15/16

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1. Sumo Deadlift: 5-5-3-3-3
* Rest 2-3 min Between Sets
* Build to Heaviest 3

2. For Time:

1 Min Low Plank
Then,
21-15-9
SDHP 100/70
Burpees
Box Jumps 24/20

1) 5 RFT:
1 Gym Length KB Lunges 70s/53
200m Run
3 Front Squats 225/155
200m Run
5 Back Squats 225/155

2) Accessory Work of Choice

1) 15 minute EMOTM:
Min 1 – 5-10 Strict Pull-up/Ring Rows
Min 2 – 10 Standing Dumbbell Overhead Tricep Extensions
Min 3 – 5 Push Press Heavy as Possible (Bars from the floor)
Strict Pull-ups can be assisted if needed, or perform Ring Rows if you don’t have unassisted Strict Pull-ups yet. Heavy as you can go for 10 reps with Push Press and Tricep Ext.

2) 12 minute AMRAP:
30/20 Cal Row
20 HR Push-ups
10 Power Snatch 95/65

Tuesday 4/12/16

IMG_9664

1. Hang Clean: 3-3-3-3-3
*Rest 3 min Between Sets, all sets 70% or Better.

2. EMOMx15:
Min 1: 8-12 RDL
Min 2: ME KB Swings 70/53
Min 3: 8-12 Barbell Roll-outs

Monday 4/11/16

1) 40 min CAP: working on the odd minutes, and resting on the even minutes:
100 chest-to-bar pull-ups
95/65-lb. push presses, 125 reps
95/65-lb. back squats, 150 reps
*Scaling options discussed at the gym

Extras: Core Work Of Choice

Friday 4/8/16


1) Bench Press: 5 Sets Of 5* across @ 70-75%
Rest 90-120 seconds between sets. *Last set is Max Reps. Use a spotter and work through 1-3 assisted reps to finish the last set.

2) 5 Rounds – 3 Minute AMRAPs – 3 Minute Rest Between:
3 Power Snatch 155/105
7 Chest-To-Bar Pull-Ups
10 Box Jump Overs 24/20
Keep track of rounds and reps for each 3 minute piece.

Thursday 4/7/16

1) Deadlift: 5 Sets Of 5 @ 70%
Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets.

2) 12 min AMRAP:
5 Burpee Muscle-Ups
10 DB Snatch 60/40
15 Wall-Ball-Shots

image1 (2)

Warm-Up: 4 RFT:
4/side KB High Windmill 53/35
8/side Jump Lunges

1) Every 2:30s x 8 Sets:
2 x 5 Strict Press
2 x 3 Push Press
2 x 2 Push Jerk
2 x 1 Split Jerk
*All Sets should be climbing

2) Back Squat 7 Reps Every 2:30s x 5 Sets
Start Around 75% and Build As you Feel

Tuesday 4/5/16

1) Warm-Up: 6 min AMRAP: DU’s
*EMOM 5 Burpees

2) 6 Rounds For Time:
10 Bent Over Barbell Rows
10 Strict T2B
600/500m Row
*Barbell rows should be strict, no jerking. Heavy as possible unbroken.
*Rest 2 min Exactly between sets

Monday 4/4/16

“J.J.”
For Time:
•185 pound Squat clean, 1 rep
•10 Deficit handstand push-ups
•185 pound Squat clean, 2 reps
•9 Deficit handstand push-ups
•185 pound Squat clean, 3 reps
•8 Deficit handstand push-ups
•185 pound Squat clean, 4 reps
•7 Deficit handstand push-ups
•185 pound Squat clean, 5 reps
•6 Deficit handstand push-ups
•185 pound Squat clean, 6 reps
•5 Deficit handstand push-ups
•185 pound Squat clean, 7 reps
•4 Deficit handstand push-ups
•185 pound Squat clean, 8 reps
•3 Deficit handstand push-ups
•185 pound Squat clean, 9 reps
•2 Deficit handstand push-ups
•185 pound Squat clean, 10 reps
•1 Deficit handstand push-up
J.J. Lance Corporal Justin James Wilson
U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

Friday 4/1/16

1) Overhead Squat:
15 min to establish a Heavy 3

2) 20 min AMRAP:
1 LAP Down/Back Double KB Front Rack Lunges 53/35
15 DB Hang Cleans 50/30
20/18 Cal Row

CFP News: Yoga is back scheduled for this Sunday

1) Bench Press (7-5-3-2-1-1-1): 1 Set Every 1:30 X 7 Sets

2) In front of a clock set for 12 minutes:
3 minutes of Hand Release Push-Ups
3 minutes of 115/75lb. sumo deadlift high pulls
2 minutes of Push Press 115/75lb.
2 minutes of 115/75lb. sumo deadlift high pulls
1 minute of Push Jerk 115/75lb.
1 minute of 115/75lb. sumo deadlift high pulls

1) Every 4 minutes x 8 Sets:
Run 400m
8 Heavy Back Squats
*Squats should be 70-75% 1 RM

Extras:
Accessory Work Of Choice

Tuesday 3/29/16

CFP News: Hey Team, reminder that members must sign up for 6am workouts. A simple text to the gym number works great.
Also, Yoga is back on for this Sunday 10am.

IMG_9378

1) 10-9-8-7-6…..1 Reps For Time:
T2B
Box Jump Overs 24/20

2) 5 Rounds Of:
8 Heavy Strict Press
8 Muscle-Ups
*Rest exactly 3 Minutes between rounds. Sub Pull-ups and Push-ups or Dips for MU work.

EXTRAS:
3 x 25 GHD sit-ups
Accessory Work Of Choice

Monday 3/28/16

1) Deadlift 5 x 5: Every 2:30
Start around 70% and build to a Heavy 5. No missed reps here, this is not a 5 RM.

2) 5 Giant Sets Of:
1 Lap Dog Sled Sprint (Push Down-Pull Back)
3 Power Cleans
5 Front Squat
1 Jerk
50 DU’s
*Heavy as possible unbroken. Rest as needed between sets.

Friday 3/25/16

CFP NEWS:
Friday Night Lights final night this Friday!
This Saturday, come celebrate the final day of the Open competition. We’ll cheer on our Open athletes as they complete the final workout, then we’ll bring in the Spring with a BBQ hangout at the box.

1) Workout 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
*Men use 95 lb.

*Women use 65 lb.

CFP NEWS:
Final Open announcement tonight 8pm!

Friday Night Lights final night this Friday!
This Saturday, come celebrate the final day of the Open competition. We’ll cheer on our Open athletes as they complete the final workout, then we’ll bring in the Spring with a lunch hangout at the box.

1) 6 Rounds For Time:
6 Heavy Bench Press
12 KB Swings 70/53
18 KB Lunges 70/53

2) Accessory Work Of Choice

CFP NEWS:
Friday Night Lights final night this Friday!
This Saturday, come celebrate the final day of the Open competition. We’ll cheer on our Open athletes as they complete the final workout, then we’ll bring in the Spring with a lunch hangout at the box.

IMG_9417

1) Every 2:30s x 3 sets:
8-12 Strict Barbell Bent over Row + 8-12 Kipping Pull-ups

2) Teams Of 2: 3 Rounds For Max Reps:
3 min Burpees (Partner must hold 45/25# Plate OH)
3 min KB Farmers Carry 70s/53s (Partner must rest in Squat, Gym Length=1 Rep)
3 min Ab-Mat Sit-ups
*Partition reps between partners as needed

Tuesday 3/22/16

CFP NEWS:
Friday Night Lights final night this Friday!
This Saturday, come celebrate the final day of the Open competition. We’ll cheer on our Open athletes as they complete the final workout, then we’ll bring in the Spring with a lunch hangout at the box.

1) Warm-Up: EMOM x 15
Min 1: 15/12 Cal Row
Min 2: 10-15 Box Jumps 24/20
Min 3: 10-15 T2B

2) For Time or 7 min Cap:
100 Thrusters (95/65)

Extras:
5 min AMRAP: Muscle-Ups

Monday 3/21/16

Awesome job on 16.4 athletes! Last week of the open coming up, lets keep it going strong!

IMG_9381

1) Snatch: Every 2:00 x 7 sets
Start around 70% of your 1RM. Build as heavy as deemed fit.

2) Clean + Jerk: Every 2:00 x 7 sets
This is a continuation of part 1. Following your last Snatch set adjust your weights and prepare for your first C+J set. Clock does not reset. Start around 70% of your 1RM. Build as heavy as deemed fit.

EXTRAS:
Back Squat: Every 2:30
5 @ 80%
5 @ 80-85%
3 @ 85%
3 @ 85-90%
3 @ 90%

Friday 3/19/16

1) Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
*Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
*Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Full workout description found HERE

16.4 Announcement tonight 8pm HERE

1) 15 min Run, Row or Bike
*Use as a recovery set or workout set depending on your plan for 16.4

2) Mobility work of choice
*Foam roll area + 2 min minimum per area mobility work

Extras:
Make up a Heavy Pull, Push, or Squat From The Week

1) Close Grip Bench Press 6-5-4-3-3: 1 set Every 1:30s x 5 sets
Start around 75% of your 1RM. Build as necessary.

2) 20 min EMOTM:
Min 1 – ME DU’s
Min 2 – 8-10 Supinated Strict C2B Pullups
Min 3 – 8-10 Strict Dips
Min 4 – 5/side DB Plank Rows
Min 5 – ME AirDyne

Extra Work:
3 x 20 GHD Sit-Ups
Squat Work of Choice

Tuesday 3/15/16

1) Hang Snatch: 10 min Clock
 After warm up, build as heavy as deemed fit within the time cap.

2) 4 x 3 Deadlift: Every 2:30s, climbing

3) 10 minute AMRAP:
40 Deadlifts 115/75 
 30 Med-Ball Clusters 20/14

EXTRAS:
1) 4×5 Back Squat: Every 2:30, climbing

Monday 3/14/16

1) Overhead Squat 5×5
All reps should be heavy between 80-90%

2) 5 Rounds Of:
1min ME Cal Row
15s Rest
1min ME Shoulder 2 Overhead 135/95
15s Rest
1min ME KB Swings 70/53
1:15s Rest

Extras:
Accessory Work Of Choice