Daily WOD

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

  • 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

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.

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