Survival of the Fittest at CFP from 9am-4-5pm.  No Saturday Classes!   -Post results under commentsRead more

General information and terms you will need to know: All movements and weights are subject to change without notice.  This will happen only if we have to; we won’t be jerks about it. Events are scored by fastest time or most reps completed, in that order, unless otherwise noted Tie breaker is a race to 20 burpees unless otherwise noted Full lock out Jump/lift of   AREA ONE *ALL 1.0 WODs will be OUTSIDE   1.1 Highest Box Jump Start with 30” box and stack weights on top for a jump off Only feet can touch the box, no hands Max of two steps before jumping Standing on both feet, locked out, and in control on top of the box for successful attempt 2 misses at any height and you are out Athlete who’s name is drawn first, jumps first Judge will signal good rep Scoring If athlete A makes...Read more

No classes on Saturday due to Survival of the Fittest, all volunteers please meet at CFP at 7:30pm Friday night.   A.  Group Warm-up “Dodge Ball”   B.  For time:  400M Run  50 x Squats  400M Run  50 x Sit-ups  400M Run  50 x Push-ups  400M Run  50 x Alternating Push-ups  400M Run  C.  Group Mobility  -Post results under comments   Read more

A.  Deadlifts – 5 x 3 w/2 min Rest  B.  5 x 3 Minute AMRAPS:  3 x Deadlifts @ 225lb/185lb  6 x Burpees  9 x Sit-ups 3 minute rest after each round   C.  3 x 10 Back Extensions   -Post results under comments   Read more

A.  10 minutes to establish your Max Effort Broad Jump   B.  For time:  1000M Row or 800M Run  5 Rounds 15 x Pull-ups  15 x Wallballs 20lb/14lb  15 x Walking Overhead Lunges 45lb/25lb   1000M Row or 800M Run  C.  3 x 15 GHD Sit-ups  -Post results under comments    Read more