Announcements
-Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays.
-Memorial Day Murph is just around the corner. On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present. CFP will be raising money for the Wounded Warrior Project by selling “Never Forgotten” t-shirts in which $5.00 from every shirt will be donated. Please reserve your shirt before May 13th here.
Fitness
A. Push Presses – 5 x 3
B. Jackie
1000M Row
50 x Thrusters
30 x Pull-ups
C. 10 Rounds w/partner (you go I go) time permitting
10 x Ring Push-ups
Performance
A. Push Presses – 5 x 3 @ 70-75%
B. Jackie
1000M Row
50 x Thrusters @ 45lb
30 x Pull-ups
C. 10 Rounds w/partner (you go I go) time permitting
10 x Dips
Sport
A. Max UB set Push Presses @ 185lb/105lb/
B. Jackie
1000M Row
50 x Thrusters @ 45lb
30 x Pull-ups
C. 10 Rounds w/partner (you go I go) time permitting
10 x Weighted Ring dips @ 20lb
-Post results under comments
A.) 185, 195, 195
B.) 8:44 rx
C.) didn’t happen
A) 65, 85, 85, 85
B) 9:29 @ 45lbs, red band pull ups
A. 115,115,120,120,125
B. 8:38 Rx’d 39 seconds slower than PR
A. 55, 75, 85,85,95
B. 9:59 35#, green band PU
CFP Strength @11
Jackie @4:30pm
6:41 (1:41 Pr)
A) 65,85,85,85,90
Thanks Nic for the help with the push press.
Jackie@10:15
45# and a red banded pull-up
First time using a red band, did all 30 that way. And it felt good
A. 55.85.105.105.110
B. Jackie— 9:05 45# with blue banded pull-ups. Pretty cool when you compare past performances.. Last Jackie 10:47 using 35# and a green band. Hell yeah!!!!!
A. 95 – 115 – 135 – 135 – 135
B. Jackie 8:27
10 push press at 105
Jackie 9:33
Sport;
A. 13 @105
B. 8:16 (43sec PR)
100 GHD sit ups
A.) 135, 135, 145, 145, 155
B.) 10:00 min cap, 29 pull-ups. First WOD, with pull-ups, and no band. Feels good.
A. 1×3 @ 95, 4×3 @ 135
b.) 10:00 capped. 21 pullups Rx. Took too much time doing thrusters, could have had more pullups, or even finished.
Sport
A: 7 push pressed @ 105 (hard on shoulder to drop wt back down on it still).
B: 9:45 rx. (haven’t look at old times to see).