Archives for CrossFit Pride

WORKOUT OF THE DAY

Mash 5pm

2 Rounds For Time of:

25 Wall Ball 20/14

5 Unbroken Bear Complex 135/95

25 Calorie Bike or Row

25 Burpees

5 Unbroken Bear Complex

25 KB Swings 70/53

Bear Complex= Power Clean + Front Squat + Push Press + Back Squat + Push Press

HAPPY BIRTHDAY COACH KEVIN!

Your CFP Family LOVES you!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

Yoga 6pm

Clean & Jerk-

Press in Split Jerk position

60-70% 4 sets of 4 reps

Push Jerk

5@ 60%, 4@ 65%, 

2 set of 3 reps@ 70%

 

3 Rounds For Time of:

10 Deadlift 225/155

12 Toes to Bar

400m Run

*15 min cap

Suggested Mobility: Hamstring stretch w/ rope, IT band stretch, Downward Dog

WORKOUT OF THE DAY

Cycle Box 5:15pm

Back Squat-

1 set of 7 reps @ 60%

2 set of 6 reps @ 65%

2 sets of 5 reps @ 70%

 

Every 4 minutes for 16 minutes:

75 Double Unders

4 Wall Walks

Suggested Mobility: Calf Stretch & Roll Out, Thread the Needle, Doorway Stretch

 

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

Snatch

Snatch Balance + OHS 4 @ 60%, 4 @65%, 2×2 @ 70%

Power Snatch 4 @ 60%, 4 @ 65%, 3×3 @ 70%

 

3 Rounds For Time of:

 21/18 Calorie Row

15 Power Snatch 95/65

9 Burpee Box Jump 24/20

Suggested Mobility: Foam Roll Lats, Scorpion kicks x10, Ear to Shoulder Stretch

WORKOUT OF THE DAY

Cycle Box 6pm

Not For Time- 4 sets of:

4-6 Seated SA DB Press each arm

4-6 Strict Pull up

4-6 SA DB Row each arm

Maintain a tempo of :03 sec down on each of these movements.

If you’re developing pull ups, use a box to jump your chin past the bar and slowly lower yourself.

For Time:

15 Thrusters 135/95

200 meters Run

20 Thrusters 115/80

400 meter Run

30 Thrusters 95/65

600 meter Run

Suggested Mobility: Childs pose to Downward Dog 3x 10 secs each hold, Seated Center Splits, Thread the Needle

SUPER BOWL SUNDAY

WORKOUT OF THE DAY

NO HIKE TODAY FRIENDS.We will reschedule ASAP!

Hero WOD 8:30am

Yoga 9:30am

Lifting 10am

Havana

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans 185/125

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

WORKOUT OF THE DAY

7:30am-9:30am Open Gym

8:30am Cycle Box

9:30am CrossFit

9:30am Yoga

In a Team of 3: chosen @ random

30 min Max Reps:

– Calories
– Power Cleans 135/95
– Burpees

You must rotate movements every 2 minutes.
There will be one total max rep total score at the end. Only 1 person works at a time.

9:30am Class

AMRAP in 20 mins of:

15/12 Calorie Row/Bike

8 Power Cleans 115/80

*Every 2 minutes 8 Burpees 

 

That PR Board! Strong work CFP!

WORKOUT OF THE DAY

Mash 5pm

“Championship Christine”

5 Rounds For Time of:

500m Row

12 Body WT Deadlifts 

21 Box Jumps 24/20

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

Yoga 6pm

Snatch- Build to a 1 Rep Max

5 Rounds For Time of:

6 Alt. DB Full Snatch 50/35

2 Rounds Cindy: 5 Pull Ups, 10 Push Ups, 15 Squats

1 Rope Climb

*16 minute time cap

Suggested Mobility: Shoulder Distractions, Ear to Shoulder Stretch, Downward Dog, Russian Baby Maker

Shout out to Hilary S Barreto & BATBXI  for capturing this moment. 

WORKOUT OF THE DAY

Cycle Box TBD

For Time:

75/55 Calorie Bike (bike preferred, row if needed)

100 Double Unders

Run 1 Mile

100 Double Unders

75/55 Calorie Bike

Suggested Mobility: Calf Roll Out & Stretch, Samson Lunge Hold 1 min each, Hamstring Stretch w/rope

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