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Friday 2/23/18

Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row
Men use 50-lb/Women use 35-lb. dumbbell

CFP News: Open Announcement 18.1 tonight 8pm. Also, don’t forget to sign up for workout times for Friday or Saturday if you haven’t!!

1. Open Gym Skill Weakness Work Of Choice

2. Row, Bike 60s On/60s Off x 6 Sets

CFP News: For the open season we will be running open workouts Friday from 4:00-7:30pm and Saturday from 9am-11. Please plan to sign up for Friday or Saturday, this will help us keep heats running smooth throughout the Open. Please plan to come and hangout before and after your workout. If you can not do your open workout during these times you must make arrangements with one of our coaches to do the workout. The first Open announcement is tomorrow, (Thursday) 8pm at games.crossfit.com. Sign up HERE if you haven’t!!

1. 4 RFT:
12 Thrusters 95/65
12 C2B Pull-ups
30 DU’s

EXTRAS:
Snatch 1-1-1-1-1, Build
Bench Press 7 x 3, Across

Monday 2/19/18

CFP News: For the open season we will be running open workouts Friday from 4:00-7:30pm and Saturday from 9am-11. Please plan to sign up for Friday or Saturday, this will help us keep heats running smooth throughout the Open. Please plan to come and hangout before and after your workout. If you can not do your open workout during these times you must make arrangements with one of our coaches to do the workout. The first Open announcement is this Thursday 8pm at games.crossfit.com. Sign up HERE if you haven’t!!

Back Squat: 7 x 3, Across

AMRAP 16:
20′ Left Arm OH DB Walking Lunge 50/35
8 Burpee Box-Jump-Overs
20′ Right Arm OH DB Walking Lunge
16 Alternating DB Snatch 50/35

2/16/18

Register For The 2018 CrossFit Open HERE

30s on/30s Off For 6 Rounds:
ME Strict Pull-ups
ME Ring Dips
ME Front Rack DB Alternating Step ups 50/35 (*box height put hip crease at parallel)

Rest 2:00 Record Score

30s on/30s off for 6 Rounds:
ME C2B Pull-ups
ME Push-ups
ME Front Rack DB Step ups 50/35

Register For The 2018 CrossFit Open HERE

CFP News: Zip up hoodie order needs to be in by tonight!

Every 90s x 5 Rounds:
5 Heavy Front Squats + 5 Deadlifts
5 Heavy Hang Cleans + 5 Deadlifts
5 Heavy Push Press + 5 Deadlifts
*Warm-up to a heavy lift in each, try and maintain the same weight for all 5 Rounds. Everything From The Floor*

Extras:
Complementary Accessory Work Of Choice
3 x 25 GHD Situps

10 Min Build To A Heavy Clean + Jerk

AMRAP 14:
12′ HS Walk (2 Mat Lengths) *SUB 40′ OH DB Walking (5 Mats Down, 5 Mats Back)*
40′ Front Frack DB Walking Lunges 50/35 (5 Mats Down, 5 Mats Back)
40 DU’s/40 singles

Monday 2/12/18

Register For The 2018 CrossFit Open HERE


Every 90s x 10 sets:
6 Burpee over Bar + AMRAP OHS 115/75

Rest 5 Min

Every 90s x 10 sets:
1 Snatch + 6 Burpees over bar
*All Sets At 75% or Better*

Friday 2/9/18

Register For The 2018 CrossFit Open HERE

PRESS: 5-3-2-1-1-1+

13.5
AMRAP 7
Clean & Jerk, 135/95
Toes-to-Bar
3, 6, 9, 12, 15, 18….

EXTRAS:
5 Rounds For Completion
:35 Hollow Hold
:35 Arch Hold

Thursday 2/8/18

Register For The 2018 CrossFit Open HERE

Spend 15 mins working on a weakness that you are nervous to see in the Open.

4 Rounds For Time:
21 Wallballs
18 Pull-ups
15 KBS, 53/35
12 HSPU

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

Tuesday 2/6/18

Spend 15 mins working on a weakness that you are nervous to see in the Open.

FOR TIME:
Cash In: 15/10 Bar MU
3 Rounds
15 Deadlifts, 275/185
15 Bar Facing Burpees
Cash Out: 15/10 Bar MU

EXTRAS:
6 Rounds For Completion:
:20 Ring Support Hold
:15 Hanging L-Sit

Friday 2/2/18

PRESS

13.2
AMRAP 10
5 Shoulder-to-Overhead, 115/75
10 Deadlift, 115/75
15 Box Jump, 24/20″

EXTRAS:
“ANNIE”
50-40-30-20-10
DU
Ab-Mat Sit-ups

Thursday 2/1/18

EMOM x 10
Weakness of Choice
Pick rep range each minute to practice, this should be manageable each minute.
i.e: 20′ HS Walk, 7 HSPU, 10 Ring Dips.

5 Rounds on the 4:00:
15 Pull-ups
18 Alternating DB Snatch, 50/35
21/15 Cal Row
*Score is SLOWEST round*

Tuesday 1/30

NO 6:30 PM CLASS TODAY, 3:30 OPEN GYM!!!!

FOR TIME: (30 MIN CAP)

90 DU
70 Wallballs
50 Deadlifts, 185/135
30 MU
50 Deadlifts, 185/135
70 Wallballs
90 DU

EXTRAS:
5 Rounds For Completion
:30 Hollow Hold
:30 Arch Hold

Monday 1/29/18

1. SQUAT: 2-2-5-5-5-5+

2. 4 Rounds for Time:
50 Squats
10 Snatch 135/95

3. EMOM x 10 mins

Odd: 15 GHD Sit-ups/Ab-Mat Sit-ups
Even: 20 Back Extensions

Friday 1/26/17

CFP News: Join us 9am tomorrow (Saturday) for a workout to celebrate Amelia’s 17 Birthday. This will likely be a team’s of 2 workout, bring a friend!

1. PRESS: 5-5-5-5-5-5+

2. 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

EXTRAS:
5 Rounds For Completion
:25 Hollow Hold
:25 Arch Hold

1. Spend 15 mins working on a weakness that you are nervous to see in the Open.

2. 1 Set of Max Effort Wallball Shots
(Go until failure)


3. AMRAP 20

20 Med Ball Squat Cleans
60 DU

1. DEADLIFT 5-5-5-5-5-5+

2. 2 Rounds for Time:

40/30 Cal Row
40 Toes-to-Bar
40 OHS 95/65

3. EXTRAS:

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

1/23/18

1. BENCH

2. 3 Rounds for Time:
9 MU
12 Power Snatch, 115/80
15 Cal AB

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

Monday 1/22/18

1. SQUAT 5-5-5-5-5-5+

2. 3 Rounds for Time:
30 Wallballs
15 Burpee Box Jump Overs, 24/20″

EXTRAS: 10-9-8-7-6-5-4-3-2-1

HSPU, 6/4″ Deficit
20 Sit-ups after each set

Friday 1/19/18

1. Build to a heavy Push Jerk from the racks.

2. 600m Row
2 Rounds of “DT” (155/105)
600m Row
2 Rounds of “DT” (155/105)
600m Row
2 Rounds of “DT” (155/105)
600m Row

“**155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps”
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

1. As Quickly As possible
30 Cal bike THEN:
1 Dog Sled Push/Pull
100 pushups
1 dog Sled Push/Pull
200 situps
1 dog Sled Push/Pull
300 Body Squats
1 dog Sled Push/Pull

2. Open Gym

Tuesday 1/16/18

1. 10 min to find: 3 quick single Squat Clean & Jerks, Build.
*5 Second Rest Max between singles*

2. For Time: 
15-12-9
Calorie Row
Power Snatch (95/65)
directly into…
15-12-9
Calorie Bike
Clean and Jerks (95/65)

EXTRAS: 25 GHD Every 2 Mins X 3

Monday 1/15/18


1. 17.5

10 Rounds for Time of:
9 Thrusters, 95/65#
35 Double Unders

EXTRAS: 3 Mins Max Effort Flutter Kicks

Friday 1/12/18

1. PRESS

2. 13.1
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Monday 1/11/18

1. AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 F. Rack Lunges from Floor (135/95)

2. Acceasory Weakness Work of choice

Tuesday 1/9/18

1. BENCH PRESS

2. AMRAP 3:
15/12 Calorie Bike
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
4 Power Snatches (135)/95)

Monday 1/8/18

1. SQUAT

2. 14.2
From 0:00-3:00
   2 rounds of:
   10 overhead squats
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
Following same pattern until failure

Thursday 1/4/18

1. AMRAP 8
10 BOX JUMP OVERS
10 PULL UPS
REST 5 MINS
AMRAP 8
8 HSPU
8 KB GOBLET SQUATS

2. Complementary Accessory Weakness work of choice

Friday 12/29/17

Check out some HSPU Standards and techniques from Open Workout 15.4

1. DEADLIFT

2. 10 ROUNDS FOR TIME
4 HSPU
8 PULL-UPS
12 PUSHUPS

EXTRAS:
100 GHD FOR TIME

1. AMRAP 10
10 JUMP SQUATS TO PLATE
10 BOX JUMPS
10 KB SWINGS 72/53

EXTRAS:
3 ROUNDS
ME HANG FROM PULL-UP BAR
ME HOLLOW HOLD