Daily WOD


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.


Zoom Yoga w/ Tia TONIGHT 6pm



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


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


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.


Hero WOD Sunday House Arrest style:


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.

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