Fitness: A.) 15 min DB and KB clean and jerk practice Start with 1 DB, then try 1 KB, then try 2 DB, then try 2 KB B.) 3x300m row at 60%, 80%, and 100% effort feel the difference between each. Then… 3 rounds Row 300m 12 Russian swings (1.5/1) 1 lap farm carry (1.5/1)...Read More
Fitness: A.) Back squats – 3×2 @ 80% B.) 20 min AMRAP 5 strict press, DB or KB 10 Step ups 24/20 15 sit-ups 20 cal row Performance: A.) Back squats – 3×2 @ 80% B.) 20 min AMRAP 5 strict press (85/55) 10 Box Jump 24/20 15 T2B 20 cal row Competitor: A.) Back...Read More
Normal Schedule at CFP HQ today. Friends and Family at Soldiers Field at 3pm. Grill and Chill will follow! Fitness: A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on bike, rower, running, etc. B.) 4 rounds Run 2 laps 10 Pull-ups 10 KB Front Squat (44/26) Performance: A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on...Read More
Fitness: A.) Back squats – 6×2 @ 85% – Pause on 1st rep for 3 sec B.) 14 Min AMRAP 7 KB swing 14 WB (20/10) 21 Walking Lunges 28 Mountain Climbers Performance: A.) Back squats – 6×2 @ 85% – Pause on 1st rep for 3 sec B.) 14 Min AMRAP 7 Snatch (95/65) 14 WB...Read More
Fitness: A.) 4 rounds NFT 15 medball slams 4 cal Assault Bike B.) 4 rounds 20 DB snatch – 10 each arm, light enough to do all 10 UB Walking Lunges <——–> Row/Ski – 250m Performance: A.) Snatch – 6×1 at 90% or less B.) 4 rounds 20 DB snatch – 10 each arm, light...Read More
Fitness: A.) Strict Pull-ups – 5×3 Pull-up progressions – Kipping pull-up progressions – 10 min B.) 4 Rounds 200 M Run 8 sandbag or goblet squats 8 Pull-ups Rest 1 Min Performance: A.) Strict Pull-ups – 5×3 Pull-up progressions – Kipping pull-up progressions – 10 min B.) 4 Rounds 200 M Run 8 Thrusters 95/65 8 Pull-ups Rest...Read More
Fitness: A.) 5×10 heavy Russian KB swings B.) 8 Min AMRAP 2 KB clean + push press (Switch hands, 2 total) 8 burpees 4 KB clean + push press (Switch hands, 4 total) 8 burpees And so on… Performance: A.) Clean and Jerk 6×1 @ 90% or less B.) 8 Min AMRAP 2 P Clean...Read More
Friends and Family Day. Bring a Friend to any class today! WOD: Friends and Family Partner WOD Buy in 2-lap run 3 rounds – 10 burpee’s 40 air squats 500m Row Buy out 2 – lap run Sport: Do WOD above with Comrade or on your own. Assessory Work: EMOM 20 minEven 5 bench pressOdd...Read More
WOD A. Back Squat 7×2 @ 85% with pause on 1st rep B. 5 min AMRAP 7 pull ups 30 DU -5 min rest 5 min AMRAP 10 Russian swings (1.5/1) 10 Wall balls (20/10) SPORT A. Back Squat 7×2 @85% 3 second pause on the first rep. Stand 10 seconds before 2nd rep....Read More
