Rolling out the CFP Fall Schedule!
On Monday, September 29th, expect to see some additions to the CFP schedule. Some highlights:
- Oly Lifting with Coach Nic is back! [T/Th @ 6:30pm in CFP Black]
- CrossFit Progressions [M-W-F @ 6:30pm in CFP Black]- CFP’s new beginner CrossFit track…perfect for new members or first time CF’ers
- Competitors Class [Weekdays @ 5pm in CFP Black]- a class designed and coached by our competitive athletes
- FIT Class will remain in the evenings- [T/Th @ 6:30pm in CFP Red]
CFP Red is the main space
CFP Black is the new space
CFP Black has been specifically designed with our members in mind. Anytime there is a class happening in CFP Red or CFP Black, members may use the CFP Strength space for extra lifting or skill work. The Strength space is the open space nearest to the front door in CFP Black. Come early, stay late, or make a special trip to use this new space!
Fitness:
A.) KB Clean + FS
6×3 each arm
B.) 4 rounds, 3 min each
2 wall walks
Bear crawl <–>
15 ball slams
Max distance farmer carry <–> for remainder of round
1 min rest between rounds
Perform:
A.) Clean Complex – 6×1
– Clean + 3FS + Jerk
add weight at own discretion
B.) 4 rounds, 3 min each
5 HSPU
Bear crawl <–>
15 ball slams
Max distance farmer carry <–> for remainder of round
1 min rest between rounds
***pick something heavy for the farmer carry to work on grip strength***
Compete:
A.) Clean complex – 6×1
Clean+3FS+Jerk 75% or less
B.) 4 rounds, 3 min each
5 deficit HSPU
HS walk <–>
15 ball slams
Max distance farmer carry
<–> for remainder of round
1 min rest between rounds
Performance
A. 75, 75, 85, 95, 100, 105
felt pretty good
B. HSPU (w 3 ab mats – a first!), 15# ball slam, 2×1pood farmer carry
Last 2 rounds really sucked
DAHLC workout……. after working out there, I am so glad I found CFP… what a difference!!!!!!!!!
A. 5 x 10 Back Squats @ 140
B. 5 x 5 Strict behind neck GC presses @ 55
C. 6 x 1 Clean Complex (Clean + 3 FS + Jerk)
@ 85, 95, 105, 115, 115, 115
D. Tabata
Sit ups
Air Squats
Planks
Really challenging to do a high intensity WOD at the DAHLC……. Between everyone watching you, no dropping weight and no music, it’s just ridiculous
AND an afternoon TRX Suspension class with Mrs. Dunfee 🙂
A. Kettlebell Clean + FS: 35#
B. Performance: B.) 4 rounds, 3 min each
5 HSPU with 3 mats, except for 1 round with 2 mats
Bear crawl
15 ball slams at 15#
Max distance farmer carry for remainder of round- done with 2 x 35# bells
1 min rest between rounds
So that moment when arms failed in round 3… what a great workout!! Nice job guys!