To Debbie (Mom)

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

3 sets Not For Time:

5 Strict Pull Up 

Push Press 5 @ 75%

Wall Climb

Bear Crawl 25′ Forward, 25′ Backward

Rest 60 secs between sets

For Time: 

18-15-12-9-6-3

KB Swings 70/53

Push Ups

Sit Ups (x2)

Suggested Mobility: Lat Stretch, Doorway Stretch, Thread the Needle

WORKOUT OF THE DAY

Cycle Box 6pm

Cleans- 

Hang Power + Power Clean + Squat Clean

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

7 Rounds For Time of:

7 Box Jumps 24/20

7 GTO 135/95

30 Double Unders

*15 min time cap

Suggested Mobility: Get in your GLUTES! Piriformis Stretches

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

Run 1 mile For Time

Rest 3 minutes then, 

For Time:

30 Calories Bike or Row

30 Burpee-Pull Up-Toes to Bar

Rest 3 minutes, then,

Run 1 mile For Time

Suggested Mobility: Calf roll out, Bottoms of feet roll out, Hamstring stretch with rope

Here we go MONDAY!

WORKOUT OF THE DAY

Cycle Box 6pm

Front Squat- 

4 sets of 3 reps @ 80%

3 sets of 2 reps @ 85%

2 sets of 2 reps @ 90%

AMRAP in 10 minutes of :

7 DB Thrusters 50/35s

200m Run

Suggested Mobility: Couch Stretch 1 min each, Russian Baby Maker 1 min, Foam Roll Quads

Aubrey and Rhona are newer members of CFP and they too participated in the Rock and Roll Marathon running 13.1 miles. Great Job!

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

“McCluskey“

3 rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you’ve got a twenty pound vest or body armor, wear it.

U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.

Check out this Rock and Roll 1/2 Marathon Runner!

Mandy AND her crew. She not only is badass cause she ran a 1/2 marathon but she is SUPER badass because she ran 13.1 miles pushing a TRIPLE STROLLER!

WORKOUT OF THE DAY

Lifting 7:30am

Open Gym 8:30am

Cycle Box 8:30am

CrossFit 9:30am

Yoga 9:30am

For Time:
800m Run

21 Back Squats 135/95

21 Pull Ups

400m Run

15 Back Squats 

15 Pull Ups

200m Run 

9 Back Squats

9 Pull Ups