Archives for CrossFit Pride

TOYS TOYS TOYS! 

Help US, Help OTHERS! CFP supports the Santee Santa’s Organization.

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

Hang Clean (sq) & Push Jerk-

4 @ 60%, 4 @ 65%

3 @ 70%, 2×2 @ 75%

2×2 @ 80%

5 Rounds For Time of:

6 Front Squats 155/105

14 KB Swings 70/53

Suggested Mobility: Barbell Quad Roll Out, Couch Stretch, Downward Dog

 

Final week to bring in those New, Unwrapped Toys to support our community, Santee Santa’s organization.

WORKOUT OF THE DAY

Cycle Box 6pm

NO 9:30am

10 Rounds For Time:

5 Devil Press 50/35

10 Pull Ups

15 Air Squats

*Devil Press- DB Burpee Ground to Overhead

This is our last week to collect TOYS for Santee Santa’s. If you would like to donate please bring in those toys (boys and girls, all ages) by Saturday 12/8

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

Hang Snatch (squat)-

5 reps @60%, 5 @65%

2×2 @70%, 2×2 @75%

2 @80%

AMRAP in 7 Minutes of:

1 Double KB Snatch (2@35/26)

20 Double Unders

2 Double KB Snatch 

20 Double Unders

3 Double KB Snatch

20 Double Unders

.. continuing adding 1 rep DBL KB Snatch until time is up

Suggested Mobility: Foam Roll Lats, Calf Roll Out, 10 Cat and Cow

ATTN: For the month of December Monday, Wednesday and Friday 9:30am classes will be cancelled, returning January (2019). Your 5:30am and 8:30am Friends would love for you to join them!

WORKOUT OF THE DAY

Cycle Box 6pm

NO 9:30am

AMRAP in 25 minutes of:

20 Calorie Bike/Row

15 DB Deadlift 50/35s

15 DB Front Squats 50/35s

1 Rope Climb

Suggested Mobility: Hamstring Stretch w/ Rope, Seated Center Splits, Wall Stretch

 

Thank You Nikki Craft for hosting a fun Ladies Night!

WORKOUT OF THE DAY

8:30am Hero WOD

9:30am Yoga

10am Lifting

Tiff

On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans 155/105
7 push presses 155/105

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

HAPPY 3rd BIRTHDAY FRANK!

WORKOUT OF THE DAY

7:30am-9:30am OPEN GYM

8:30am Cycle Box

9:30am CrossFit 

9:30am Yoga

GROUP GAMBLER- 30 minutes

1- KB Swings 53/35

2- GTO 135/95

3- Toes to Bar

4- Sit Ups x 2

5- Burpee Over Bar

6- Box Jumps 24/20

 

Ladies Night is tonight 6pm! Hosted by Nikki Craft. If you need the address text 6193289210 or Mel. Please Join us even if you are not signed up to paint!

WORKOUT OF THE DAY

Mash 5pm

Yoga 6pm

Hang Power Snatch-

5 reps @ 60%, 5 @ 65%

2×2 @ 70%, 2×2 @ 75%, 2 @ 80%

4 Rounds For Time of:
10 DB Hang Clean & Jerks 50/35s

40 Double Unders

Stretch it all!

Happy Belated (yesterday) Birthday Jen Rolf! 

ATTN: For the month of December Monday, Wednesday and Friday 9:30am classes will be cancelled, returning after the 1st of the year(2019). Your 5:30am and 8:30am Friends would love for you to join them!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

EMOM x 21:

Minute 1: 6 Sandbag Over the Shoulder

Minute 2: 10 Chest to Bar Pull Ups

Minute 3: Bike 12/8 Calories

Suggested Mobility: Doorway Stretch, Downward Dog, Foam Roll Upper and Mid Back

Our Santee Santa’s Food and Toy Drive is in full swing! Let’s show our PRIDE in this community and GIVE this Holiday Season! Bring on the Toys, boys, girls, all ages. 3,2,1 GO CFP!

WORKOUT OF THE DAY

Cycle Box 6pm

Hang Power Clean-

5 reps @ 60%, 4 @ 65%, 3 @ 70%

2×2 @ 75%, 2×2 @ 80%

For Time:

50 Calorie Bike/Row

50 SA DB Push Press 50/35

Suggested Mobility: Thread the Needle, Wall Stretch, WTD. Ear to Shoulder Stretch

Thank You to everyone that participated in filling those boxes for Scott Graham. The boxes finally arrived! Thank You Scott and Team for your service!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

For Time:

800m Run

40 Box Jump Over 24/20

7 Strict Pull Up

600m Run

30 Box Jump Over 

7 Strict Pull Up

400m Run

20 Box Jump Over

7 Strict Pull Up

*Do Not drop from the top of the pull up bar, lower your self down (controlled)

Suggested Mobility: IT Band Stretch, Calf Roll Out, Foam Roll Lats

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