Announcements
CFP will be closed December 24th, 25th, and January 1st. We will also be having a skeleton schedule starting December 23rd through the New Years. Please check the schedule for all the updates!
SAVE THE DATE!!! Please join us for the official CFP Grand Opening Celebration on Saturday January 4th starting at 12 pm – 4 pm. There will be catering from Johnny Mango, Meat Raffle to raise money for the Boys and Girls Club, and guest speakers and games throughout the festivities. Friends and family are welcome, we look forward to seeing all of you there!
Fitness
A. Take 20 Minutes to establish a 1RM Front Squat
B. AFAP
40 x Air Squats
Then…
30 – 20 – 10
Push-ups
Swings
Then…
40 x Air Squats
Performance
A. Take 20 Minutes to establish a 1RM Clean and Jerk
B. AFAP
50 x Air Squats
Then…
21 – 15 – 9
STO @ 115lb/85lb
Pull-ups
Then…
50 x Air Squats
Sport
A. Take 20 Minutes to establish a 1RM Clean and Jerk
B. AFAP
10 x Cal Assault Bike
Then….
12 – 9 – 6
STO @ 205lb/125lb
Bar Muscle-ups
Then…
10 x Cal Assault Bike
-Post results under comments
Performance:
A. 215
B. 7:18
C and j at 125….then for the other 19 minutes I practiced good form… then I just did air dyne for a bit.
Performance workout with air dyne 10 cal as buy in and out. Obviously bar MU are out of the question. 21-15-9 for the sot and pull-ups at 85. My time was 10:34 or 11:34 I can’t remember now. Felt ok considering it was 5 :30 am and I didn’t get much sleep. I am very excited to have nice hair all day 🙂
Leaving town today, so will miss the workout. I won’t be back until after the New Year, but won’t be slouching – I will be working on my jump rope during the break! Hope to be back for the open house, but probably not. Merry Christmas and a Happy New Year to all my new Crossfit friends!
A.) got 265, missed 285 twice….it hit my chin the first time felt like I should have got it….Next time!
B.) 8:04 Pull ups w/ blue band..
A. 150 (5#PR). Little pressout on the Jerk.
B. 8:53 85# and red skinny band and orange really skinny band. Pullups were U-G-L-Y.
Just made my NewYears goal with myself not to have muffin top while wearing the open shirts we got last year by 2014’s open. Time to tighten up!! I don’t think I’ve ever worn that shirt in public 🙂
Performance
A. 110# (5# PR!!)
B. 11:53 @ 65#, used green and red bands for pull-ups…I’ve been using black and red or black, so finally feel like I’m making some progress!
I like having the extended time (20 minutes) to work on PRs. I haven’t really been paying too much attention to PR’s, but now I’d like to start.
I was wrong, that was a 10# PR!!! 🙂
Sport: 85-195-115-125-135-145-155-165-175-185(10# jerk PR)-200(Fx2)-195(Fx2).–got greedy and probably should of tried 195# first. Probably could of hit that.
B. Did 5-3-1 bar MU’s, everything else as written. 11:23. Bar MU felt good after widening my grip at the suggestion of Roo. It worked wonders and felt good. Now to try and string some together.
105 (for second, not 195)
Performance
A: 105 C&J (5# PR), 110 Clean (5# PR)
B: 10:33 used red and skinny blue, next time back to just red. Fun WOD.
100 (PR)
Skinny blue band for pull ups
55# for STO they weren’t all that pretty. Need to work on form and not arching lower back!
Matt thanks for the extra push on the C&J I didn’t think I could do it:)