Archives for Today's Workout

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Zoom Yoga w/Tia 9:30am

House Arrest WOD

For Time:

Broomstick OH Squat 10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10 Odd Object Thruster

V-Ups 10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10 Odd Object Ground to Overhead

Broomstick can be exactly that a broomstick, PVC, or Empty Barbell

Odd object should be something a little challenging/awkward to hold * a household object have some fun with your choice!

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Use a Backpack, load it up with anything. * water bottles, canned goods, use some towels to help the fill any extra space once you have weighed it down.

10 Rounds For Time:
50m OH Bag Carry

10 Hands Release Push Ups

10 Forward Facing Jumps Over Bag

OH Bag Carry * pushing the weighted bag over your head arms locked out, keep it in line with the center of your head.

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Zoom Yoga w/ Tia TONIGHT 6pm

HOUSE ARREST WOD
10-9-8-7-6-5-4-3-2-1:

Lungesters

100m Sprint or 30-40sec sprint down and back if no measurable distance

Lungester= Reverse Lunge Right + Reverse Lunge Left + Air Squat =1

CLOSED- Due to the Social Distancing for Covid19 our closure has been extended to April 30. Stay Healthy & Stay Strong, we are in this together CFP!

If you have not already joined our Facebook page CFP FO LIFE PLEASE PLEASE DO! This is where we are connected, having fun, being silly as well as extra workouts & games/activities are. You don’t want to miss out of these things being offered to you to keep us accountable and together as a community & family. So don’t be shy, we want you to join us and participate!

Zoom Cycle Class @6pm Use link provided on CFP FO LIFE page

EMOM x 18: *6 rounds total

Min 1: 10 Burpee over an object

Min 2: 15 Sit Ups

Min 3: 50 Double Unders or Lateral Jumps if no rope *use a line on the ground to jump over

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Zoom Yoga w/ Tia TONIGHT 6pm

TODAY IS OUR FINAL DAY OF THE MARCH PUSH UP CHALLENGE! You are welcome, I have incorporated them into your workout today! winkwink

House Arrest WOD

Part 1For Time:
20-1 Push Ups

1-20 Sit Ups

*20 Push Ups 1 Sit Up, 19 Push Ups 2 Sit Ups, 18 Push Ups 3 Sit Ups… and so on

Part 2- Pause Squats * 3 second pause in the bottom position of squat hips sit below parallel chest up tummy tight in your hold, driving your knees out sitting your butt back drive through your heels as you stand up. *DO NOT cheat the 3 second hold this should be 1 Mississippi, 2 Mississippi, 3 Mississippi

5 sets of 5 Pause Squats 1 min Wall Sit between sets of squats

*In your wall sit your feet should be flat to the ground, your back and shoulders should be against the wall, sliding down the wall to your hips just in line with your knees

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March Push UP Challenge is coming to an end! Tomorrow 3/31 will be our final day. Finish Strong CFP!

Part 1- 2 rounds for time:

800m run, rest 90sec

400m run, rest 60sec X2

200m run, rest 30sec X4

Part 2– 60 Walk Outs For Time

*from standing place hands to the ground walk out to the top of the high plank position, no push up this time, walk your hands back into your feet and stand back upright with each rep.

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Hero WOD Sunday House Arrest style:

Brenton

5 rounds for time of:
Bear crawl 100 feet
Standing broad-jump 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

HAPPY BIRTHDAY COACH JENN! We hope you enjoy your day!

House Arrest WOD:

10-9-8-7-6-5-4-3-2-1 For Time
Lungsters * air squat + reverse lunge R + reverse lunge L=1

Sit ups

Lateral Jumps back&forth=1

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25 Rounds For Time:

1 Tuck Jump

2 Burpees

3 Push Up

4 Air Squat

If you are not on our Facebook CFP FO LIFE page YOU ARE MISSING OUT on all the FUN!

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See you for Yoga via ZOOM app tonight 6pm Link will be posted to FB page.

For today’s WOD find yourself a broom.. or a PVC if you have one!

“Broomstick Mile”

For time:

25 Back Squats

25 Front Squats

25 Overhead Squats

400m run or 2min run

25 Shoulder Press

25 Push Press

25 Push Jerk

400m run

50 Hang Cleans

400m run

50 Snatch

400m run

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