By

Siteplicity
The Open Schedule The CrossFit Open season will officially start February 27th with the announcement of workout 14.1.   The Open workouts will be programmed every Friday for all classes.  The Open workouts will also be programmed for the Competitor Sports Class every Saturday from 12 – 1 pm with the remainder of the class...
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All Levels 10 Rounds 10 x Thrusters @ 75lb/55lb 10 x Box Jumps @ 24inch/20inch 10 x American Swings @ 1.5 pood/1 pood -Post results under comments  
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6:00 PM KB CLASS A. 5 RDS – 3 DEADLIFTS B. 5 R/L TGU C. 5 X 1 MIN. LEOPARD CRAWLS WITH 1 MIN. REST
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CFP HQ will be closed until 10am class today.    No 5:30am, 7:00am HGST, or 8:00am.  Check here and Facebook for updates. Fitness  A.  Front Squat – 5 x 5 w/3 Min Rest  B.  13 Min AMRAP  1K Row  40 x Deadlifts @ LIGHT  150 x DU  Max effort Russian Swings for the remainder of...
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 CFP HQ will be closed after 10am class today until 8am class tomorrow.  CFP Strength will be closed after 1pm today and open tomorrow at 11am    Opening time tomorrow may change if we get dumped on and roads have not improved.  Your Work-out tomorrow should be to shovel out your nieghbors and use your...
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No 6 PM kettlebell class today.  The progression room will be open at 6 PM to work on skills or perform following workout: Warmup: 3 RDS -10 Pump Stretch – 5 R/L Halo – 5 goblet squats (sit in the bottom position on the 1st squat for approximately 20 – 30 seconds prying open hips)...
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Fitness  A.  15 – 20 Minutes Pull-up Progressions  B.  14 Min AMRAP  50 x DU  20 x Sit-up  10 x American Swings  Performance  A.  15 – 20 Minutes Pull-up Progressions  B.  14 Min AMRAP  100 x DU  20 x T2B  15 x PC+PJ @ 95lb/65lb +  75 x DU  20 x T2B  15 x PC+PJ...
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Fitness A.  Back Squats – 5 x 10 w/2-3 Min Rest B.  8 Min AMRAP 3 – 6 – 9 – 12 – 15 – 18 – 21…. Russian Swings   Wallballs Performance – Sport A1.  Front Squats – 3 x 4 w/30-45 Sec Rest A2.  Back Squats – 3 x 7 w/2-3 Min Rest...
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6:00 PM KB CLASS A. 5 RDS – 5 R/L PRESS – 8 SQUATS – 5 R/L REVERSE LUNGE B. 9 MIN. OTM – 10 2 HAND SWINGS – 5 PUSH-UPS
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Friends and Family WOD 5 Rounds in groups of 3 – 4  Waterfall Style  150M Row  5 x Burpee Plate Jumps  10 x Push-ups  15 x Squats  -Post results under comments    
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