Daily WOD

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

3 Rounds Not For Time:

100m KB Carry (1 front rack, 1 overhead) 

30 WTD Sit Ups 

3 Rounds For Time of:

600m Run

30 Calorie Row 

30 Alternating DB Snatch 50/35

Suggested Mobility: Banded Shoulder Distractions 2 mins per side

 

HAPPY BIRTHDAY VICTORIA!

WORKOUT OF THE DAY

Cycle Box 6pm

Back Squat- Test Build to a Heavy Single (20 min clock)

For Time: (16 min time cap)

10 Clean(squat) & Jerk 155/105

Run 200m

10 Clean & Jerk 155/105

Run 200m

10 Clean & Jerk 155/105

Run 200m

Suggested Mobility: Couch Stretch, Barbell Quad Roll Out, Russian Baby Maker Stetch

Congratulations Kris and Mark as first time grandparents!

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

Matt 16

For time:
16 deadlifts 275/185
16 hang power cleans 185/125
16 push presses 135/95
Run 800 meters
16 deadlifts
16 hang power cleans
16 push presses
Run 800 meters
16 deadlifts
16 hang power cleans
16 push presses

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

HAPPY BIRTHDAY TIA!

HAPPY BIRTHDAY MARK!

Look! They clean up nicely!

WORKOUT OF THE DAY

Lifting 7:30am

Cycle Box 8:30am

Open Gym 8:30am

Yoga 9:30am

CrossFit 9:30am

AMRAP in 16 minutes of:

15/12 Calorie Row

8 Power Cleans 135/95

10 Burpee Over Bar

SO MANY Deadlift PRs! Nicely done peeps!

Save the date: Sunday, August 19th 8:30am 5 year HERO WOD Anniversary. Challenge Yourself!

WORKOUT OF THE DAY

Cycle Box 6:30am

Mash 5pm

Yoga 6pm

Benchmark WODS You Choose

WOD #1: Eva

3 Rounds For Time of:

800m Run

30 KB Swings 70/53

30 Pull Ups

OR

WOD #2: Kelly

5 Rounds For Time of:

400m Run

30 Box Jumps 24/20

30 Wall Ball 20/14

Friday, Get Your Stretch On!

IT’S A DAY OF BIRTHDAYS @ CFP!

LET’S CELEBRATE!

HAPPY 30th BIRTHDAY COACH KYLE!

HAPPY 1st BIRTHDAY CARSON LEE!

HAPPY BIRTHDAY ZACK!

WORKOUT OF THE DAY 

Open Gym 9:30am-11:30am

Lifting 5:30pm

1 Rep Max Deadlift

For Time:
50-40-30-20-10 Air Squats

10-8-6-4-2 Deadlift 275/185

Suggested Mobility: Cat and Cow x10, Scorpion Kicks, Downward Dog, Foam Roll Low Back

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