Announcements
CFP HQ will now be offering noon classes for all levels Monday – Friday. We will also be adding additional FIT classes at 10am and 6:00pm M/W/F at our Strength Facility.
Need to upgrade your membership? We’re now offering month to month membership packages for our 3/week and unlimited/week memberships. Contact us at [email protected] for more information!
Fitness
A1. Strict Press – 5 x 5 w/30 Sec Rest (Build)
A2. Russian Swings – 5 x 10 w/2 Min Rest (Heavy)
B. 3 Sets
Max UB Set of DB Thrusters (Moderate weight)
2 Min Max Row (Meters)
3 Min Rest
Performance
A1. Push Press – 5 x 5 w/30 Sec Rest (Build)
A2. Russian Swings – 5 x 10 w/2 Min Rest (Heavy)
B. 3 Sets w/Partner
Max Rep CG Bench Press @ 135lb/95lb or @ 55%
2 Min Max Row (Meters)
3 Min Rest
Sport
A1. Push Press – 5 x 5 w/30 Sec Rest (Build)
A2. Russian Swings – 5 x 10 w/2 Min Rest (Heavy)
B. 3 Sets
8 x CG Bench (Build)
2 Min Max Row (Meters)
3 Min Rest
C. 20 Min AB @ 85%
Every 2 Mins complete 10 reps of any goat
D. EMOM – 12 Mins
1 – 12 x Renegade Rows
2 – 15 x GHD Sit-ups
E. Bullet Proof Shoulders – Demo Video
-Post results under comments
Performance
A1. PP @ 55, 60, 65, 70, 75
A2. Swings @ 1pood – trying to do them properly…hips not knees…thanks Michael for the tips…
B. w/Carrie
CGBP @ 75lb
1 – 15?/515m, 2 – 11/523, 3 – 10/503
have got to get better at pushing through on the last row…
Performance
A1) Push Presses @ 95, 115, 135, 145, 165 (clearly I underestimated myself on the starting set… whoops)
A2) Swings @ 2 pood – Thinking I should have gone heaver – those KB classes are paying off big time!
B) 16?/599m, 14?/600m, 11?/586m – Looked easy on paper… had me totally gassed at the end of the third set.
A1. 65, 75, 80, 85, 85 (probably should’ve gone heavier)
A2. Green bell
B. 19 & 534 (55#), 13 & 515 (65#), 10, 505 (70#)
A. PP 95, 105, 115, 125, 135 (pr)
swings 2 pood
B. 20@95/575m, 15@105/550m, 10@115/546m
Let me start by saying I had no motivation of doing anything this morning…however I felt much better after I left the gym! Thanks Matt and 10am crew!
Sport
A.85-95-100-100-110 (wasn’t quite sure where to be with these)
Swings at 1.5 pood
B. 8@95 — 516
8@105 –518
8 @ 105 –523
C. Tried to keep it between 12.0-12.8 mph? Averaged about 1:15 on the bike each round.
Goat work was T2B. First set 5/5 then 7/3 for the rest. Felt very good today. Starting to get better!
D. Done. Had to play around with weights on Renegade Rows. 2 sets with 10lb DB, 2 with 12.5, and 2 with 15. Only did 12 GHDs because I apparently can’t read. 🙂
A1: 55; 60; 60; 65; 70
A2: kb above yellow, didn’t have a color.
B: 55- 6/452; 6/452; 4/462
A. PP 5×55, 65, 70, 75, 75
5x10swings: 2 pood
B. 20@55/436m, 11@65/463m, 7@70/479m
Performance
A. 65, 85, ,95, 105, 115. KB swings. One up from yellow.
B. With Crysta!
75# crazy how I struggle with bench press. 10, 11, 12. Rowing 382, 502, 524
Love workouts with a breather in between!
Sport:
A1. 105-115-125-135-145
A2. 2 pood
B. 95/547, 105/529, 105×6/525
D. Renegade rows @ 15-20-20-25-25-25
15 x GHD’s
PP 85-90-95 95 95 I think
1 pood
Close grip incline push-ups
Ski erg 2 min
Performance
A. PP – 55,65, 65, 70,70
1 1/2 pood
B. Bench Press – 20 @55#, 11 @ 65#, 7@70
Row – 427, 4XX, 479
Fun workout, Sara did a great job coaching. Jen was a great partner
A1. Shoulder accommodation – 1 min handstand holds
A2. @ 2 pd
B. CGBP @ 135 – 21/640, 16/608, 14/601
Rowing totally gassed me tonight! Fun WOD all in all.
A1. Push Press – 5 x 135 lbs
A2. Russian Swings – 5 x 10 w/2 pood
B. 3 Sets CG Bench Press @ 135lbx11, x10, x9
2 Min Max Row (1:50-2:00 500m pace)
-this was a good workout to come back to after being sick on and off for 3 weeks. I didn’t push myself too hard.