Latest news

CFP News: CFP will have the CrossFit Lift Off competition open for those interested from Friday to Monday 5pm. Athletes are welcome to complete the workouts during any of our scheduled workout times. Sign up by the link below before 8pm Thursday night. 

CrossFit Lift Off

1. FOR TIME:
(10 Min CAP)

10-9-8-7-6-5-4-3-2-1
Front Squat, 135/95
1 Rope Climb between each set

(REST 10 MINS)

3 Rounds for Time:
15 Thrusters, 95/65
3 Rope Climbs

Also, For those of you interested in our strength cycles, Click the link below for your customizable template. Follow instructions to input your numbers in the 1RM section.

Strength Cycle Spreadsheet

1. DEADLIFT

2. FOR TIME:
(with a partner)
50 Clean & Jerks, 135/95
75 Toes to Bar 
100 Cal Row

EXTRAS:
5 Rounds Not For Time:
10 DB/Barbell Curls
15 DB Overhead Single Arm Tricep Extensions

CFP News: Congratulations to Olivia on her CrossFit Level 1 Cert! Liv has been training with us for 5 years in February. Very happy to have her join our coaching team!

Also, For those of you interested in our strength cycles, Click the link below for your customizable template. Follow instructions to input your numbers in the 1RM section.

Strength Cycle Spreadsheet

1. BENCH

2. AMRAP 18
3 KBS, 53/35
3 Box Jump Overs, 24/20″
30 DU
6 KBS, 53/35
6 Box Jump Overs, 24/20″
30 DU
9 KBS, 53/35
9 Box Jump Overs, 24/20″
30 DU
12, 15, 18…..

Monday 11/27/17

Attention CFP: For those of you interested in our strength cycles, Click the link below for your customizable template. Follow instructions to input your numbers in the 1RM section. We will be starting this today with Squats. More details discussed at the gym.

Strength Cycle Spreadsheet

1. SQUATS

2. 5 Rounds for Time:
20 Wallballs
10 Deadlifts, 225/155″

EXTRAS:
Accumulate 2 mins in L-Sit
50 Back Extensions

Friday

CFP News: Hey team here is the gym schedule for the next three days. Thanksgiving Day 9am Workout ONLY. Friday 9am, 4:30 open gym. Saturday 9am.

1. Make Up A SP, BP, BS, DL 5-3-3-1-1-1 

OR

1. Snatch Grip Deadlift 1-1-1-1-1

2. Snatch 1-1-1-1-1

Thursday

CFP News: Hey team here is the gym schedule for the next three days. Thanksgiving Day 9am Workout ONLY. Friday 9am, 4:30 open gym. Saturday 9am.

Workout TBA:

1. In 12 Min: Find A Heavy 3 Rep OHS From The Rack 

2. “Lynne”
Five rounds for max reps of:

Body weight bench press
Pull-ups
*Rest Exactly 3:00 Between Rounds*

1. Conditioning
2,000 Row

200 Double unders
20 Gym Lengths Walking Lunges 50/35 

2. Make Up a SP, BP, BS, DL 5-3-3-1-1-1

Monday 11/20/17

Attention CFP: Members must sign in for 6am workouts the day before starting 11/16/17. Message the gym number for sign up.

1. 7 RFT:
7 SDHP, 95/65
7 Thrusters, 95/65
7 bar-facing burpees

1. Clean and Jerk
A. Work up to a heavy single Clean
B. Work up to a heavy set of 2 Front Squats + 1 Jerk from a rack.
C. Back Squat 3×10

Attention CFP: Members must sign in for 6am workouts the day before starting 11/16 (Thursday). Message the gym number for sign up.

1. 5 min weakness Drill
*5 min Steady work on a weakness, focus on mechanics*

2. For Time:
12/8 Cal Assault Bike
15 KB Swings 70/53
12/8 Cal Assault Bike
12 KB Swings
12/8 Cal Assault Bike
9 KB Swings
12/8 Cal Assault Bike
6 KB Sings
12/8 Cal Assault Bike

Monday 11/13/17

1. 5 RFT of:
15 Snatches, 75/55
12 OHS 75/55 
 9 C2B

EXTRAS:
5 Giant Sets for quality:
 10 DB Curls
10 DB Strict Press
10 Bent Over Barbell Rows
15 Glute-ham raise
 With Purpose between movements, rest 2:00 between rounds

Friday

1. AMRAP 5:
 Squat Clean Thrusters, 165/110

2. EMOM x 14:
Odd: AMRAP HSPU 
Even: AMRAP KB Walking Lunges 70/53
*For Lunges Count Gym Lengths As Reps*

1. Row 2 K: 200m @ 60% Effort/200m @ 100% Effort until 2K is finished

2. Deadlift 5-3-1-1-1-1-1
Build to a heavy single, Heavy is relative, be safe, no ego.

3. Make up a strength piece from the week 

 

Tuesday 11/7/17

1. AMRAP 8: 
5 Ring MU
10 Hang Power Cleans (135/95)
 15 Box Jumps (24/20)
*For scaling, sub out a pull variation for MU*

2. EMOM x 7 Sets: ME C2B Pull-ups 
 Once you break you rest.

Monday 11/6/17

1. Every 2:30s x 4 Sets: 5 Front Squats + 7 Back Squats, Across

1. 4 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Thrusters 95/65
1 minute Rest (Record Scores)

EXTRAS:
Complementary Weakness Work Of Choice

Friday

1. Strength
 5 x 4/Side OH Press Grip Split Squats, Build From Rack

2. For Time:
27-21-15-9:
Cal Assault Bike
Power Snatch, 75/55

3. Complementary Accessory Weakness Work Of Choice

Thursday

1. Bench Press: 4 x 10 , across

2. EMOM x 10
10 Box Jumps, 24/20 + ME Burpee Box Jump Overs

*Score is total Burpee Box Jump Overs*

Wednesday

1. Strength
Every 2 minutes for 12 minutes (6 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat

1. Conditioning
3 Rounds Of AMRAP 4:Rest 1:00

10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders

 

Tuesday

1. Conditioning
4 Rounds:
AMRAP 2:00 Cal Row 
AMRAP 1:00 Strict HSPU
AMRAP 1:00 Kipping HSPU
AMRAP 1:00 Strict Pull-Ups
AMRAP 1:00 Kipping C2B
Rest 2:00

 EXTRAS:
2. 5min AMRAP: Strict HSPU

3. Midline
3 rounds NOT for time
20 GHDSU
25 Hip Extensions

Monday

1. 4 x 15 Back Squat, Across

2. Conditioning For Time: 15-12-9
DB Snatch 50/35
DB Power Cleans + Jerk, 50/35
DB Thrusters, 50/35

Thursday

1. EMOM x 14min:
ODD: ME Gymnastics Weakness Of Choice
Even: 30 sec L-Sit Or L-Hang 

2. Make Up A Part 1 Something From The Week

Wednesday

1. Snatch
10 min to find a Heavy
– Snatch Pull
– Power Snatch

2. Every 50s On/ 10s Off x 3 Rounds
Power Snatches, 95/65

TTB
Overhead Squats, 95/65
AB (CAL)

Tuesday

1. Sumo Deadlift 3-3-3-3-3, Climbing

2. Row/Body Weight Conditioning
EMOMx14

Odd: 18/15 Cal Row
Even: 12 Burpees2Plate

Monday

1. 1 Front Squat + 1 Jerk
 Build from the rack

2. For Time
 800m Run
 30 C2B 
 30 Clean and Jerks (135/95)
 

Friday

1. Conditioning
A. Complete the following for time:
Strict Press 10 reps at 135/95
Run 200m
Push Press 20 reps at 135/95
Run 200m
30 HSPU
Run 200m
Hang Power Clean 1
0 reps at 135/95
200m
Hang Squat Clean 20 reps
200m
Squat Clean 30 Reps
Run 200m

2. Complementary Accessory Of Choice

 

Thursday

1. Squat Clean: 15 Min
Build to a Heavy Single

2. Interval This
3 rounds of :40s on, :20s off
DB Thrusters
Double Unders
DB Snatch, 50/35
 Muscle-Ups
*Switch Movements Every Interval Set*

Wednesday

1. Every 2:30s x 5 Sets: 8 Bench Press, Across

2. Every 60s x 4 Rounds:
20 GHD Situps
60s Hollow Hold
20 Ring Dips
60s Low Plank
20 Hand Release Push-ups

Tuesday

1. Snatch
Work up to a heavy:
Muscle Snatch (From Floor)
Hang Power Snatch
Power Snatch

2.Conditioning
AMRAP 7:
Ascending Ladder by 2’s of:
Power Snatch, 95/65
OHS
Cash Out: AMRAP 2: Burpee Over Bar

Monday

1. Every 2:00 x 5 Sets: 10-8-6-4-4 Back Squat, Build.

2. AMRAP 10:
Row 1K
30 DL (225/155)
 50 Pull-Ups

Friday

1. Max Distance Double KB Walking Lunge: 70/53
30s On x 30s Off x 10 Sets

2. Conditioning
1 Round:

30 Thrusters 75/55
30 SDHP
60 Box Jumps, 24/20
30 SDHP
30 Thrusters

Thursday

1. 10 min Deadlift:
Build to Find Heaviest 7 – 5 – 3

2. 5 Giant Sets Of:
10 Barbell Roll Outs
15 T2B
20 Ab-Mat Situps
20 Hip Extensions

Wednesday

1. Teams of 2, AMRAP 30:
9 Muscle-Ups (Sub Strict Ring Rows 9 Each)
9 Power Snatch, 155/105
9 Deficit HSPU 6/3″ (Sub Strict DB Press)
9 OHS, 155/105
9 Bar Muscle ups (Sub Strict Dips or Push-Ups 9 Each)
9 Squat Snatch, 155/105

2. Complementary Accessory Work Of Choice

Tuesday

1. Back Squat Strength:
30s On x 30s Off x 10 Sets
Rx 225/155

2. Conditioning
AMRAP 12:

12 KB Swings 70/53 
12′ Hand Stand Walk

Monday

1. EMOM x 12:
  3 Power Clean + 2 Front Squats + 1 Jerk
Build.

2. 3 Rounds For Time Of:
 15 Hang Power Cleans (135/95)
 30 Wall-Ball-Shots

Friday

 1. Every 2:30s x 4 Sets: Back Squat: 15 Reps 

2. AMRAP 10:
10 Power Snatch, 115/75
20 Ring Dips
30 Ab-Mat Situps
*Add 20/10# Each Round *