Archives for Today's Workout

Open Gym 9:30am-10:30am this week

Yoga 6pm

For Time:

50 Wall Ball 20/14

25 Toes to Bar

10 Front Rack Lunges 155/105 alternating

1000m Row or 1.2m Bike

10 Front Rack Lunges

25 Toes to Bar

50 Wall Ball

Suggested Mobility: Barbell Quad Roll Out, Couch Stretch

Congratulations Bruton Family

Cycle 6pm

FEW Crew 5:45pm

Bench Press- 5×5 Build to a Heavy Set of 5 reps

4 Rounds For Time:

400m Run

20 Hands Release Push Ups

40 Double Unders

16 Time Cap

Suggested Mobility: Pec Mash w/ball, Doorway Stretch, Downward Dog

HAPPY BIRTHDAY TIA!

HAPPY BIRTHDAY MARK!

Hero WOD 8:30am

Yoga 9:30am

No Lifting

Matt 16

For time:
16 deadlifts 275/185
16 hang power cleans 185/125
16 push presses 135/95
Run 800 meters
16 deadlifts
16 hang power cleans
16 push presses
Run 800 meters
16 deadlifts
16 hang power cleans
16 push presses

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

7:30am Open Gym

8:30am Team WOD

8:30am Cycle

9:30am CrossFit

9:30am Yoga

In Teams of 2, 2 Rounds For Time:

100 Sit Ups

24 Burpee Box Jump Overs 24/20

200m Farmer Carry 53s/35s

30 Wall Ball 20/14

100 Calorie Row/Bike * 1 Rower/Bike per team

9:30am Individual WOD

2 Rounds For Time of:

50 Sit Ups

12 Burpee Box Jumps 24/20

100m Farmer Carry 53s/35s

15 Wall Ball 20/14

Run 400m

HAPPY BIRTHDAY KYLE!

HAPPY BIRTHDAY ZACK!

Open Gym 3:30pm-4:30pm

FEW Crew 5pm

For Time:
35/25 Calorie Bike

100 Double Unders

5 Bar Muscle Ups

25 Squat Cleans 185/125

3 Rope Climbs

100 Double Unders

35/25 Calorie Bike

HAPPY BIRTHDAY TARYN!

Your CFP Family hopes you have a fabulous day!

Open Gym 9:30am-11am

Yoga 6pm

In 7 Minutes:

Run The Loop/ With the remaining time, Max Reps KB Sumo Deadlift High Pull 53/35

Rest 2 minutes

In 7 Minutes:

Run The Loop/ With the remaining time, Max Reps Push Jerks 135/95

Rest 2 minutes

In 7 Minutes:

Run The Loop/ With the remaining time, Max Reps Calorie Row

Suggested Mobility: IT Band Stretch, Hamstring Stretch w/rope, Scorpion Kicks

Cycle Box 6pm

Snatch- 3 reps @ 75%, 2 sets of 2 @ 80%, 2 reps @ 85%

For Time:

10-1 Power Snatch @60% of 1RM Snatch

1-10 Bar Facing Burpees

Suggested Mobility: Seated Center Splits, Banded Shoulder Distractions 2 mins each side

Open Gym 9:30am-10:30am this week

Yoga 6pm

Front Squat- 3 reps @75%, 2 sets of 3 @80%, 2 reps @85%

3 Rounds For Time of:

25 KB swings 53/35

400M Run

25 Box Step Ups w/Same KB
24/20

Suggested Mobility: Barbell Quad Roll Out, Pigeon Stretch, Russian Baby Maker Stretch

Cycle Box 6pm

10 Minutes Handstand Work- Holds, Taps, Walks

For Time & Reps:

2:00 Buy In Max Reps Double Unders

10 Handstand Push Ups
20 Strict Pull Ups
30 Push Ups
40 Burpees
30 Push Ups
20 Strict Pull Ups
10 HSPU 

2:00 Cash Out Max Reps Double Unders

Suggested Mobility: Calf Roll Out, Foam Roll Lats, Thread the Needle

HAPPY BIRTHDAY Dakota Rhys Bender 6lbs 11oz 19.75″ Born August 3rd @3:45am

CONGRATULATIONS CORY AND CHRISTA!

8:30am HERO WOD

No Yoga

Lifting 10am

Hero Mash Up

2 Rounds of DT – 12 Deadlift/ 9 Hang Power Clean / 6 Push Jerks 155/105

1 Round of Hotshots 19: 30 Squats/ 19 Power Cleans 135/95 / 7 Strict Pull Ups/ 400m Run

2 Rounds of Dork: 60 Double Unders/ 30 KB Swings 53/35 / 15 Burpees

1 Round of Weston: 1000m Row/ 200m Farmer Carry 2-44/26 / 50m Waiter Walk Right 44/26 / 50m Waiter Walk Left

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