Daily WOD

Thank you CFP for donating this holiday season. We packed 2 boxes full and lots more!

WORKOUT OF THE DAY

9:30am-11:30am Open Gym

No Yoga

4 Rounds For Time of:

10 Power Cleans 135/95

20 KB Swings 53/35

10 Strict Pull Ups

400m run

Suggested Mobility: IT Band Stretch, Lat Stretch, Wall Stretch

Thinking about competing?

Here are some opportunities for you. 

2018 7th Annual Invictus Online Competition Starts December 17 THIS IS FREE

Link for more info and sign up below

https://competitioncorner.net/events/1655?inf_contact_key=b38a39ecf05f3cb12fc736b8144702abb5c0c082e52a07edd7ca94e5ff968ec2#.XA3P02hKg2y

Battle at the Barracks VI  Click here for info https://www.battleatthebarracks.com/

Saturday, January 19, 2019 Teams of 2 Male/Female

WORKOUT OF THE DAY

No 9:30am

Cycle Box 6pm

Full Snatch-

5 reps @ 60%, 5 @ 65%

2×2 @ 70%, 2 @ 75%

2 @ 80%, 2 @ 85%

AMRAP in 10 minutes of:

10 OH Squats 95/65

8 Bar Facing Burpees

6 Toes to Bar

Suggested Mobility: Foam Roll Lats, Lat Stretch, WTD Ear to Shoulder Stretch, Downward Dog

We all know Mark as a kick-a$$ CrossFitter, well spoken, and all around great man.

Take a moment in your day to check out his TED talk https://www.youtube.com/watch?v=zqpJC6pcaaI

Well worth 13 minutes of your day! Thank you Mark for sharing with us.

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

Lifting 10am

You Choose-

Ozzy

7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run

U.S. Air Force Master Sgt. Thomas “Ozzy” Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base in Illinois sustained wounds from an improvised explosive device that struck his vehicle. Crowell is survived by his wife, Carol; two sons, Eric and Ian; and his mother, Peggy Whipp.

OR

Ned

7 rounds for time of:
11 body-weight back squats
1,000-meter row

Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

LAST DAY! Toy and Food Drive for Santee Santa’s ends. Please support our community by donating.

WORKOUT OF THE DAY

Open Gym 8:30am

Cycle Box 8:30am

CrossFit 9:30am

Yoga 9:30am

Partner WOD

2 Rounds For Time of:

100 Calorie Row or Bike

Run 1 Mile

75 Wall Ball 20/14

50 Burpee Over Partner

One Works, One Rests , total reps any how

 

HAPPY 2nd BIRTHDAY Miss. Hannah

WORKOUT OF THE DAY

No 9:30am

Mash 5pm

Yoga 6pm

For Time:

1k Row

then,

4 Rounds of:

14 Push Jerk 95/65

12 Box Jump Over 24/20

3 Wall Walk

then,

800m Run

 

TOYS TOYS TOYS! 

Help US, Help OTHERS! CFP supports the Santee Santa’s Organization.

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

Hang Clean (sq) & Push Jerk-

4 @ 60%, 4 @ 65%

3 @ 70%, 2×2 @ 75%

2×2 @ 80%

5 Rounds For Time of:

6 Front Squats 155/105

14 KB Swings 70/53

Suggested Mobility: Barbell Quad Roll Out, Couch Stretch, Downward Dog

 

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