A. Take 15-20 minutes to practice any pull-up variation (Strict, Bar Muscle-ups, Kipping, Butterfly) B1. Bulgarian Split Squats – 3 x 8 (R/L) w/30 Sec Rest B2. GHD Sit-ups – 3 x 10-15 w/30 Sec Rest B3. Weighted Pull-ups (any grip) – 3 x 10 w/30 Sec Rest B4. HSPU – 3 x ME...Read More
Turkey Throwdown this Saturday at 9 am – 12:00 pm. Are you ready?! A. AFAP 1 – 10 Ladder of Ground to Overhead @ 155lb/105lb In between each set complete 10 burpees, you finish with 10 burpees. (100 total) -Post results under comments Read More
A. Back Squat – 3 x 10 @ 65% w/2 Min Rest B. 3 Rounds for total reps 1 Min Max Calorie Row 1 Min Rest 1 Min Max Wallballs 1 Min Rest 1 Min Max Russian Swings @ 1.5 pood/1 pood 1 Min Rest -Post results under comments Read More
Whole Life Challenge. Over 60 students of CFP took on the Whole Life Challenge this past 8 weeks. The final event had the atmosphere of a competition and people showed up with their game faces on. The challenge was many things to many people. But to all it was about taking something on. For some...Read More
Just a friendly reminder that there are no regular classes this Saturday due to the Whole Life Challenge. [youtube=http://www.youtube.com/watch?v=1gZvbB7nXqQ] A. Take 20 Minutes to work up to the heaviest set possible for the following complex – Shankle Complex – 3 + Hang Cleans Pulls w/Shrug + 1 Hang Clean + 2 Jerk B. AFAP ...Read More
A. Take 15 minutes to practice Ring Dips, Muscle-ups, Ring HSPU B1. Push Press (Behind the neck) – 3 x 5 w/30 Sec Rest B2. Strict Pull-ups – 3 x ME w/30 Sec Rest B3. Ring dips – 3 x ME w/30 Sec Rest B4. Power Swings (Heavy) – 3 x 10 w/30 Sec Rest ...Read More
A. Partner WOD 25 Min AMRAP You go I go Partner 1: 15 x Swings 10 x Burpees Partner 2: Row for Meters On the completion of 15 Swings and 10 burpees, partner 1 will rotate to the rower, and partner 2 will rotate to the couplet. Score = Total completed rounds and...Read More
