A. High Bar Back Squat Set 1 – Every 30 Seconds for 5 Reps @ 70% -2 Min Rest Set 2 – Every 45 Seconds for 4 Reps @ 75% -3 Min Rest Set 3 – Every 60 Seconds for 3 Reps @ 80% -Each set should be completed without RE-RACKING the bar. Share and...Read More
Paleo Potluck – Starts at 12:00 pm Oct 21st at Jess and Jeremy Sutton’s house. Bring a dish to pass around (make sure it’s paleo) and get to know everyone at CFP! Halloween Workout – Will be held on Oct 27th starting at 10 am – 12 pm….get your silliness on! A. Snatch –...Read More
A. Take 15 Minutes to Establish a 1 REP MAX Front Squat B. 5 Rounds AFAP: 6 x Box Jumps @ 30inch/24inch 50 x Double-unders 12 x Hang Squat Cleans @ 95lb/65lb (Option – @ 135lb/95lb UB sets) Rest 1 Min after each Round -Post results under comments Read More
A. Every 30 Seconds Perform – Snatch + OHS @ 65% – 75% for 4 Minutes B. AFAP 21-15-9 Power Snatch @ 95lb/65lb (Adv: @ 115lb/85lb) Push-ups (Adv: Ring dips) 10 Min Cap C. 100 x Wallball sit-ups w/partner -Post results under comments Read More
A note about programming: For most of you the basic CrossFit programming at CFP is more than enough to meet your goals and needs for fitness and health. But for some of you CrossFit is a sport to train for, therefore there has been a recent addition of “advance” movements and weights on the daily...Read More
A. AFAP 5 x Push Jerks @ 135lb/95lb 10 x Burpee over box jumps @ 20inch/16inch 15 x Kettlebell swings @ 1.5 pood / 1 pood (Advance American) 10 x Push Jerks 20 x Burpee over box jumps 30 x Kettlebell swings 15 x Push Jerks 30 x Burpee over box jumps 45 x Kettlebell...Read More
A. High Bar Back Squat – 3-2-1-3-2-1 w/2 Min Rest (Advance: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90%) B. 4 Rounds for total working time: 10 x Unbroken Front Squats @ 135lb/95lb (Advance @ 70% of 1 rep) 300M Row (Advance @ 500M) Work:Rest – 1:1 20 Minute Cap -Post...Read More
–Starting October 15th the 9am-10am Open period held on Mondays/Wednesdays/Fridays will no longer be on the schedule due to low attendance. A. Every 30 Seconds Perform – Clean + High Hang Clean @ 65% – 75% for 4 Minutes B. 4 Rounds AFAP 6 x Cleans (Squat) @ 155lb/105lb (Advance @ 205lb/155lb) 12 x...Read More
