Movement efficiency, strength, and work capacity are all huge components to produce well rounded CrossFit athletes.  The daily CFP programming covers a huge component of movement efficiency and work capacity.  But general strength is something that still needs to be addressed for many of our athlete that plan on competing competitively in CF competitions.   Starting immediately after the CF Open, I will be programming an optional Strength program that can be followed by anyone interested improving their general strength.  The programming will be separate from the CFP daily programming and should be done during  OPEN hours only or at the discretion of the CFP coach of the hour.  This will be a 5 day a week program and can be followed outside of the CFP facility.   Any questions or concerns can be directed to me  -Matt, CFP Head Coach  Fitness  A.  8 Min AMRAP (Technique vs Intensity)  3...Read more

Fitness A.  Deadlifts – 4 x 6 B.  3 Rounds AFAP 10 x Cleans/Deadlifts    20 x Push-ups 30 x Kettlebell Swings  40 x Sit-ups  Performance A.  Deadlifts – 4 x 5 B.  3 Rounds AFAP 10 x Cleans @ 135lb/95lb 15 x T2B    20 x HR Push-ups 25 x American Swings Sport  A.  Deadlifts – 4 x 5  B.  3 Rounds AFAP  10 x Cleans @ 155lb/105lb  15 x HSPU @ 2012 Regionals  20 x T2B  25 x American Swings @ 1.5 pood/1 pood  C.  With a partner – 10 x 10 CTB pull-ups (You go I go)  Optional Accessory  Conditioning  4 Rounds AFAP  200M Row  20 x GHD Sit-ups  12 x Deadlifts @ 225lb/155lb  -Post results under comments  Read more

Fitness – Performance – Sport Open WOD 13.3 12 Min AMRAP 150 x Wallballs @ 20lb/14lb – 10ft/9ft  90 x Double-unders 30 x Muscle-ups  (Pull-ups for non-competitors)  Masters @ 20lb/10lb – 9ft target  Optional Accessory  Muscular Endurance  Bench Press – 5 x 3  Dumbbell Push Press – 3 x 15   Lateral Dumbbell Flys – 3 x ME  -Post results under comments    Read more

Fitness – Performance  A.  15 Minutes of HSPU Practice – Kipping Progressions  B1.  Push Presses – 3 x 10   B2.  Bulgarian Split Squats – 3 x 15 (R/L)   B3.  Back Extensions – 3 x 10  C.  w/Partner  Row – 8 x 200M (All out you go I go)  Sport  A.  20 Min Recovery Row  B.  MOBILITY  -Post results under comments  Read more

Fitness  A.  Clean Progressions  B.  In Teams of 2 – 4 Complete   150 x Wallballs  150 x Swings  150 x Pull-ups/Ring rows/Jumping Pull-ups  150 x Squats  Performance  A.  Cleans – 5 x 3 w/2 Min Rest  B.  In teams of 3 – 4 Complete  150 x Wallballs @ 20lb/10lb  150 x Hang Power Snatches @ 75lb/55lb  150 x Pull-ups  150 x OHS @ 75lb/55lb  Sport  A.  Every 15 Secs for 16 Sets  3 x Power Cleans & Jerks @ 155lb/105lb  B.  7 Rounds AFAP  7 x Hang Power Snatches  7 x CTB Pull-ups  7 x HSPU @ 4inch/2inch  7 x OHS  7 x SDHP  7 x Box jumps @ 30inch/24inch  7 x Thrusters  @ 115lb/85lb  Optional Accessory  Conditioning  A.  4 x 500M Row w/3 Min Rest  -Post results under comments  Read more