Archives for CrossFit Pride


Cycle Box 6pm

Flat Bench- 4 sets of 8 reps



Ring Muscle Ups

Snatch (full) 135/95

Scaling: Ring MUs to 15-12-9 Chest-to-Bar Pull Ups or 21-15-9 Pull Ups

Suggested Mobility: 3 sets of 4 YTW’s 2.5/5 plates


Hero WOD 8:30am

Yoga 9:30am


For time:
800-meter single-arm barbell farmers carry 45/35 
31 toes-to-bars
31 push-ups
31 front squat 95/65 
400-meter single-arm barbell farmers carry 95/65
31 toes-to-bars
31 push-ups
31 hang power cleans 135/95 
200-meter single-arm barbell farmers carry 135/95 

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.



Lifting 7:30am

Open Gym 8:30am

Cycle Box 8:30am

CrossFit 9:30am

Yoga 9:30am

3 Rounds of:

15 Burpees

15 Box Jump 24/20

15 Power Cleans 115/75



Cycle Box 6:30am

Mash 5pm

Yoga 6pm


13 Flat Bench 170/115


AMRAP in 20 minutes of:

7 Chest to Bar Pull Up

77 Double Unders

2 Squat Clean Thruster 170/115

28 AbMat Sit Ups

Mobility Friday: 10 minutes any thing that is tight or sore!

 Happy Birthday Emily, we love that you are home to visit!


Open Gym 9:30am-11:30am

Lifting 5:30pm

Back Squat- 4 sets of 5 reps @82-85%

“Team Work”

1 works, 1 rests, alternating rounds 

10 Rounds For Time of:

20/15 Calorie Bike (Row if Bike is occupied)

20 Wall Ball 20/14

Suggested Mobility: Couch Stretch, Russian Baby Maker, Center Splits

There is a sign up on the Events Board for our dear friends Jose and Embriette’s “Goodbye” Party.

They are embarking on a new journey in life. A great opportunity in their careers will take them to Northern California. Leaving CFP is very hard for them, the relationships they have built here, their growth as athletes and the bond they have with us makes it a difficult to leave. We are sad to see them go but so excited for their new adventure in life! Jose and Embriette you will be missed! 


Cycle Box 6pm

Strict Pull Ups 3 sets of Max Reps

Ring Dips 3 sets of 5 (wtd if necessary)

AMRAP in 20 minutes of:

6 Pull Up

8 Push Ups

10 Air Squats

Suggested Mobility: Shoulder Distractions 2 mins each side, Lat Stretch, KB Hold Neck/Trap Stretch


Body Comp Truck is here tomorrow April 4

Go To:

Click Book Appt

Follow the Instructions Provided

Apply the Booking Code: CFP36 if you are doing your follow up scan. If not continue on and book for $49.


Open Gym 9:30am-11:30am

Yoga 5:30pm

Back Squat- 1 set of 20 reps @ 60%+15lbs

For Time:

800m Run

Then, 4 rounds of:

10 Overhead Squats 135/95

12 Toes to Bar

Then, Run 800m

Suggested Mobility: Pigeon Stretch 1 min each, IT Band Stretch 30secs each, Samson Lunge Hold 1 min 

Body Comp Truck IS BACK! Wednesday, April 4 

Go To:

Click Book Appt

Follow the Instructions Provided

Apply the Booking Code: CFP36 if you are doing your follow up scan. If not continue on and book for $49.


Cycle Box 6pm

Strict Press- 4 sets of 5 reps @ 82-85%

AMRAP in 15 minutes of:

20 Strict Press (Bare Bar 45/35)

40 Double Unders

10 American KB Swings 70/53

Suggested Mobility: Calf Roll Out, Lacrosse Ball Mash Shoulders





I know I posted the Before and After’s on Instagram, BUT they were so amazing I had to share again!! Congrats Cory!


What do you do now??

There are options moving forward! Many of you have stated that this way of eating will continue for you and I could not be happier to hear that! With your last check in numbers, most of you will be okay on those for a couple of weeks. You may have done some research and are looking to try adjusting and such on your own.  If you are still wanting some help, I do offer help. Meaning, check in’s weekly and adjustments. That in itself is $60 a month (Individual) $80 (Couple). I will be able to assist you to  move forward, depending on your goals etc. So it is just like the challenge, where you can contact me as you need and we do our weekly check-ins. In some cases we do measuring and possible WOD’s to track your progress in the gym.

Another option for you is just obtaining numbers. Say you want to bulk for instance, you do not want to check in weekly as you feel pretty good about counting and your accountability. For this, I offer a one time “get your numbers” option at $25 (individual) $40 (Couple). Many of you have asked about adjustments and how to know when you need to do these things and that is what the coaching is for. Adjustments vary from person to person and over the years I have found that it is somewhat of an art. There really isn’t one good answer when it comes to that, as it is truly based on each person. Over the years I have taken some classes and tried several different concepts with Macro counting and have blended them all to what has worked. So in short, it isn’t cut and dry. If that makes sense. At some point your body will also find a weight that it is most happiest with, Macro counting will not always be a constant adjustment. There are several phases we take into account. We can Mass, Cut, and Maintain. So numbers vary depending on your goals. For example, currently my body is most happy between 138-141. I have sat here for the last year or so and found that lighter, I am not as strong and the energy isn’t the same, and heavier I am slower and sluggish. So you have some thinking to do as to what comes next.

There will be more challenges in the future and you are all always welcome to rejoin as well! I have had several members do several challenges. So you are always welcome! You guys seriously did such a great job. It was so fun seeing you change and hit all those PR’s in the gym. Hearing how excited you are about how you feel, how a WOD was, or even you noticing muscle tone has been really awesome! You all have worked so hard, I hope you continue down this road! For now, High Five Cory and each other and a job well done! I couldn’t be more proud!

↑ Top of Page