Archives for Today's Workout

We Thank You for Your Sacrifice, Bravery and Your Service. Jake your CFP Family wishes you a very safe deployment. See you soon!

Open Gym 3:30-4:30pm

FEW Crew 4:45pm

3 Rounds For Time of:

30 DB Snatch 50/35

20 Burpee Box Jump Overs 24/20

30 Wall Ball 20/14

Friday AB Fun: 6 Rounds

20s Plank Hold *low plank/ 10s Rest

20s Russian Twists *use medball or plate/ 10s Rest


Open Gym 9:30am-11:30am

Lifting 5:30pm

No Yoga

Every 3 Minutes for 9 Rounds:

15/12 Calorie Row

8 Deadlift 225/155

40′ DB Bear Crawl Push 50/35

Suggested Mobility: Hamstring Stretch w/rope, Seated Center Splits, Cat & Cow

Cycle Box 6pm

As a Complex: Squat Clean + Front Squat + Thruster

  • Do not break the complex, yes it’s 3 squats
  • Add weight with each successful lift
  • 10 Minutes on the Clock

AMRAP in 12 Minutes:

3 Strict Pull Ups/ 3 Box Jumps 24/20

6 Strict Pull Ups/ 6 Box Jumps

9 Strict Pull Ups/ 9 Box Jumps

Adding 3 reps after each set

Suggested Mobility: Pigeon Stretch, Downward Dog, Thread the Needle

Open Gym 9:30am-11:30am

Yoga 6pm

5 Rounds For Time of:

5 Front Squat 155/105

200m Run

5 Shoulder to Overhead 155/105

200m Run

25 Sit Ups

Suggested Mobility: Barbell Quad Roll Out, IT Band Stretch, Seated Center Splits

FEW Crew Kids 5:45pm

Cycle Box 6pm

Bench Press- 6 sets of 4 reps (60,65,70,75,80,85%)

EMOM x 15:

Minute 1: Calorie Bike 20/15

Minute 2: 20 Hand Release Push Ups

Minute 3: 50 Double Unders

Suggested Mobility: Calf Stretch/Roll Out, Doorway Stretch, Pec Mash

Hero WOD 8:30am

No Yoga

No Lifting


Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
5 Dumbbell Deadlift 75/50
8 Push-press 135/95

U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.


7:30am Open Gym

8:30am Team WOD/Individual 8:30am Cycle

9:30am CrossFit/ SORRY NO YOGA

Deck of Cards: As a Team or Individual

Hearts- Box Jump Overs

Diamonds- Handstand Push Ups

Spade- Squat Cleans 155/105

Clubs- Pull Ups

Jokers- 50 Calorie Bike *25 Cals individual wod

Jack=11 Queen=12 King=13 Ace=4x100m relay(400m individual)

Fun Fact: Today, Friday the 13th brings us a full moon — the first full moon to fall on a Friday the 13th in 13 years. Spooked? Don’t be. A full moon that falls on Friday the 13th is a special, powerful time. This full moon is known as the Harvest Moon, because it occurs during the harvest and near the autumnal equinox (which this year falls on September 23). 

Super Duper Fun Fact: Fear of the number 13 has even earned a psychological term: triskaidekaphobia.

Open Gym 3:30-4:30pm

FEW Crew 5pm

Hang Power Snatch- 4 reps @70%, 2 sets of 3@75%, 4 reps @80%

3 Rounds For Time of:

400m Run

2 Rope Climb

16 DB Snatch Alternating Arms 50/35

Open Gym 9:30am-11:30am

Lifting 5:30pm

Yoga 6pm

Every 3 Minutes, For 8 Rounds:

8 Toes to Bar

9 Burpee Over Bar

10 Front Rack Lunges 95/65

Suggested Mobility: Seated Center Splits, Couch Stretch, Foam Roll Upper Back

Cycle Box 5pm

Choose and Remember!

“343” honoring the 343 firefighters who died on 9/11/2001

For Time:

100 Deadlifts 155/105

100 Power Cleans 95/65

100 Ground to Overhead 65/45

43 Burpees


9/11 Tribute WOD

9 Rounds For Time of:

11 Power Cleans 185/125

60 Double Unders

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