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
A1. Back Squat – 5 x 3
A2. Pull-overs – 1 x 20
B. 6 Min AMRAP
10 x Push Presses
20 x Sit-ups
30 x Double-unders or 60 x singles
5 Min Rest
6 Min AMRAP
15 x Push-ups
15 x Front Squats
Performance
A1. Back Squats – 5 x 5
A2. Pull-overs – 1 x 20
B. 6 Min AMRAP
10 x Push Presses @ 95lb/65lb
10 x T2B
30 x Double-unders
5 Min Rest
6 Min AMRAP
15 x HR Push-ups
15 x Front Squats @ 95lb/65lb
Sport
A. 3 Rounds NFT
10 x Front Squats “as heavy as possible”
10 x Strict C2B Pull-ups
B. 6 Min AMRAP
10 x Push Presses @ 115lb/85lb
10 x T2B
30 x Double-unders
5 Min Rest
6 Min AMRAP
5 x Burpee Bar Muscle-ups
20 x Wallballs @ 25lb/16lb
-Post results under comments
WOD 1.) 2 + 13, 150 singles, need to work on those double unders. Also, becoming pretty efficient at the 95lb push press, I might have to start scaling those up to 115.
WOD 2.) 4 + 3, HR push-ups after push presses are brutal.
Sport
A. Done at 155#
B. 3 + 4
C. 1 + 19
A. FS: 2×10 @ 115-115
B. 4 (15 RKBS instead of DU’s)
2+5 (burpee CTB instead of bar muscle ups)
*Had a case of the “Mondays” on Tuesdsy today…..not feeling’ it
Did CFP strength earlier
Wod at 4:30
B)5/2+4
A. FS: 115 /pull-ups strict 2 sets
B. 3+9 sport
3+2 (burpee CTB instead of bar muscle ups) want sure if I could do those without doing a gymnastics kip…will learn that
Mobility
Oly:80%
Snatch 6×1. 105#
C j 6 at 130#
Rdl 5×5 85#
4×25 pull apart and 4 minutes of planks
Handstand holds