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
A. EMOM – 10 Mins
3 x Deadlifts (Build)
B. 18 Min AMRAP w/Partner
You go I go
10 x DB Snatches
200M Row
Performance
A. EMOM – 10 Mins
1 x Clean + Hang Clean + FS (Build)
B. 18 Min AMRAP w/Partner
You go I go
10 x PS @ 95lb/65lb
10 x WB @ 20lb/14lb
Sport
On Group Page
-Post results under comments
A. First time doing squats lifts in about a month. Knees felt great. Quads were sore. Kept lighter to get lower. 55×2,65×2, 75×2, 85×2, 95×2.
B. No partner. 65# kept all PS unbroken. 10 rounds. This was a tough one. Tired after round 2.
A. Performance 85, 105, 105, 115, 115, 125, 125, 135, 135, 145
B. HSPUs w/2 mats (6-5-5-5-3-3-3)
12 x DB Snatchs @ 30lbs- couldn’t find the 35s
12 x Wall Balls @ 16lb 9ft target
6+12
-Felt decent on HSPUs… Shoulders a little sore after Monday and yesterday
Performance
A.) 165, 165, 165, 165, 165, 175, 175, 185, 185, 195
B.) Done – Partnered with Roy, I think we got 7+?… lost track because I was focusing on breathing 🙂 This was a really tough workout. Did about half of the 95lb PS unbroken, did others at 6/4.
A. 115,115,125,125,135,135,145,145,155,155(f)
B. didn’t keep track of rounds. Worked with Rami Hanson. She did great
Performance
A. Started @ 65#, ended @ 95#
B. 5 full rounds + 1 full round for me and 6 snatches for Anna – snatches @ 55#
Part A felt great – part B was brutal!
Performance
A. 135 for all rounds. Thought I would go up, but that was plenty challenging by the end.
B. Partner WOD w/ Jeremiah – 6 rounds (each) + 1 rep, @75# snatch, @20# wallballs. 75 was the right weight, TNG for first 4 rounds, then had to break up a few.
A. started at 85 work to 100.. kept it light and focused on scoop. Hang clean weakness.
B. Went alone. 1:1– unbroken except for 1 round of snatches and last WB. 8 full rounds. 65# PS, 14 #WB to 10 foot target.
A. Started at 55, ended at 75
B. Partner WOD with Sebastian. 55# PS, 10# WB. 7 rounds? Lost track! Was a good WOD.
Dahlc
Elliptical 30 minutes
Rope climb machine 7 minutes
Mobility
Sport:
A. 135-145-155-165-175×2
B. 10 @ 185-205-225-250 (this felt good, and actually think I could of gone heavier. Can’t wait to 1 rep max on DL again).
C. Done. Only did 3 bar MU per round. Couldn’t find my technique at first, but did eventually. Once I got my bar MU mojo back I probably could of gone up to 6, but didn’t.
D. 4 + 10 (HSPU were awful!!! Shoulders incredibly fatigued from this week. DB snatch were light).
A: 3×65, 3×75, 3×85, 95
B: Partner with Betsy – 11 + 7
A. 85, 85, 95, 95, 100, 100, 105 (fail), 105, 105 (fail), 105
B. Partnered with Michelle, 55# snatches, 14lb WB…this one was rough. Thought it was never going to end.