Archives for Today's Workout

CFP supports Santee Santa’s. Bring in your non-perishable foods starting Saturday 11/17. We will be collecting food over the next week to help families in need during the holiday season!

WORKOUT OF THE DAY

Yoga 6pm

“Blake”

4 rounds for time of:
100 foot Walking lunge with 45/35 plate held overhead
30 Box jump 24/20
20 Wallball shots 20/14
10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Or

“McGhee”

Complete as many rounds in 30 minutes as you can of:
5 Deadlift 275/185
13 Push-ups
9 Box jumps 24/20

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

 Thanksgiving week schedule is posted in the gym, please plan your week!

This Saturday, Nov.17 is the start day for our Food Drive supporting Santee Santa’s. Let’s GIVE to those who may not be as blessed as we are. Please bring Non perishable foods (canned items soups, veggies, fruits, chicken, tuna, boxed items pasta, cereal, crackers, ramen, spaghetti sauce) Please no expired food. We will collect food items over the next week.

CFP never disappoints when supporting our community!

 

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

“Badger”

Complete 3 rounds for time of:
30 Squat clean 95/65
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.

 

WORKOUT OF THE DAY

Cycle Box 6pm

Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings 53/35
15 burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

Ladies Night SIGN UP HERE http://crossfitprideladiesnight.eventbrite.com/

 Nikki Craft is hosting our Holiday Ladies Night. Food, Drinks, Painting and Fun with your Friends!

“Thompson”

10 rounds for time of:
1 Rope Climb
29 Back squats 95/65
10 meter barbell Farmer carry 135/95

Begin the rope climbs seated on the floor.

U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

HAPPY BIRTHDAY COACH EVELYN!

WORKOUT OF THE DAY

NO 5:30am

NO 9:30am

*all other classes as scheduled (8:30am, 3:30pm, 4:30pm, 5:30pm & cycle box)

In Honor of Veteran’s Day we will be honoring those who served and who currently by doing CrossFit Hero WOD’s all week! Thank You for your service.

Bx-24/20 DL- 225/155

Michael Roy  |  Age 25  | Fort Myers, FL

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

 

Ladies Night Friday, Nov. 30th 6pm

Join us for Ladies Night Hosted by Nikki Craft for painting, food and holiday fun. Check out the flyer in the gym for more info! Sign up for painting here http://crossfitprideladiesnight.eventbrite.com/

 

WORKOUT OF THE DAY

Hero WOD 8:30am

Lifting 10am

No Yoga

Paul

5 rounds for time of:
50 Double unders
35 Knees to elbows
20 yards Overhead walk 185/125

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

HAPPY BIRTHDAY BROOKE!

Gary and Tia are competing today at Offshore CrossFit Legends Masters Competition Heats throughout the day starting @ 8am-2:30pm

WORKOUT OF THE DAY

NO Lifting

Open Gym 8:30am

Cycle Box 8:30am

CrossFit 9:30am

NO Yoga

5 rounds for time of:

400m Run

10 Front Squats 135/95

25 Sit Ups

 

Gary and Tia will be competing tomorrow Saturday, Nov. 10th at Offshore CrossFit @ Legends Master CrossFit Competition

7am-5pm Offshore CrossFit 

2052 Cortre Del Nogal

Carlsbad, CA 92011

WORKOUT OF THE DAY

NO YOGA

NO MASH

For Time:

 Accumulate 50 points from each of the 4 categories (motion category-100 points)to total 300 points.

Bar:

Pull Ups-1                CTB-2

Rope Climb-3          Bar Muscle Up-4

Ring Muscle Up-5

Burpee/Box:

Box Jump 24/20-1     Burpee-2

Box Jump Over (no touch)-3

Box Jump 30/24-4     Burpee Box Jump-5

Weightlifting: 155/105 Barbell

Power Clean-1          Clean & Jerk-2

Thruster-3                 Full Snatch-5

WallBall:

20/14-1            30/20-2

Motion:

Cal Bike-1      Cal Row-1

Meter Run 100m=10pts

Scheduled Changes: NO yoga Friday 11/9,Saturday 11/10 & Sun. 11/11

No 5:30am on Monday 11/12 (Veteran’s Day) All other classes as scheduled

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

Clean & Jerk- Build to a New 1 Rep Max

AMRAP in 10 minutes of:

24 Double Unders

8 Burpee Box Jumps 24/20

12/8 Calorie Row

Suggested Mobility: Calf Roll Out, Seated Center Splits, Samson Lunge Hold

WORKOUT OF THE DAY

Cycle Box 6pm

3 Rounds For Time of:

Starting at the rig- 12 Toes to Bar

Walking Lunges from Rig to Red Line and Back

6 Handstand Push Ups

DB Push Bear Crawl from Rig to Red Line 50/35

3 DB OH Squats (each arm) 50/35

200m Farmer Carry 53s/35s

Suggested Mobility: Foam Roll mid back and upper back, Wall Stretch, Downward Dog

 

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