Congratulations to all our CFP members that participated in the RochFest Triathlon this past weekend!
Interested in getting a new pair of Inov8 shoes? CFP will be placing an order in at the end of this month, all members will get 15 dollars off of the original retail price. Order sheet and catalog are located in the CFP retail store.
A1. Back Squat – 3 x 10 @ 65% w/30 Sec Rest
A2. Strict Pull-ups – 3 x 8-10 w/90 Sec Rest
B. Power Swings (Stop and Go)- EMOM for 8 Minutes x 10 (Heavy)
C. AFAP
21-15-9
-Russian Swings
-Goblet Squats
-200M Sprint after each round
-Post results under comments
Back squat 95 lbs 3 sets of 10. Strict pullups used blue band first time today! Had to finish last round with green.
EMOM with blue kb
WOD 6:04 with pink kb. Super fun work today!
BS 105 3×10 reps
Pull ups 3×8-10 reps with the blue band
EMOM with the 44lbs KB swings
WOD 7:31 with the 44 lbs KB and rowing. Quads are still sore from last week for some reason!
Oly
A1 BS 155 3×10
A2 SPU red band (first set no band)
B PS 2pood
C 7:50 1.5pood swing 1 GS
And a pink unicorn for best effort….
Squats at 135. Failed on the last set of 10 pull ups at 6 reps. Metcon took 5:50. The heat was rough!
BS 135
PU Blue Band
PS 1pd
WOD 7:56
BS: 125 {65%} first set felt hard, rest felt great!
emom swings: started w/ 1.5 pd, switched to 1 pd, back was hurting….
Wod:1pd : 7:17
BS : 65lb
PU : red band ( first time )
WOD : 6:35 with blue KB
Oly.
BS: 95lb 3×10
PU: 3×10 Green Band
EMOM: 1.5 pood
WOD: 8:17/1.5 pood
BS: 1×20@145
power swings: started at 2pd wnt to 1.5 -TOUGH!
WOD: 6:30ish? felt great
BS 3×10@190
PU green band
WOD 7:04
BS 225 3×10
Power swings 2 pd, didn’t finish (back was dead!)
WOD 6:13, 1.5 pd Back is very tight today
12kg for Russian, 10kg for Goblets
8:06
Humidity was brutal running!