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
HAPPY 16th BIRTHDAY DOMINICK!
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
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
“Ricky“
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.
8630 Argent St. Suite A 
