Announcements
CFP will be closed December 24th, 25th, and January 1st. We will also be having a skeleton schedule starting December 23rd through the New Years. Please check the schedule for all the updates!
SAVE THE DATE!!! Please join us for the official CFP Grand Opening Celebration on Saturday January 4th starting at 12 pm – 4 pm. There will be catering from Johnny Mango, Meat Raffle to raise money for the Boys and Girls Club, and guest speakers and games throughout the festivities. Friends and family are welcome, we look forward to seeing all of you there!
Fitness
A. Take 10 Minutes to establish a 1RM Push Press (Rack)
B. AFAP
20 x Burpees
30 x Alternating Dumbbell Snatches
20 x Burpees
30 x Dumbbell Push Press (Double)
20 x Burpees
30 x Thrusters
20 x Burpees
20 Min Cap
Performance
A. Take 10 Minutes to establish a 1RM Push Press (Rack)
B. AFAP
20 x BOB (Bar Over Burpees)
30 x Power Snatch
20 x BOB
30 x Push Presses
20 x BOB
30 x Thrusters
20 x BOB
@ 95lb/65lb
20 Min Cap
Sport
A. Take 10 Minutes to establish a 1RM Push Press (Rack)
B. AFAP
30 x HSPU
20 x BOB (Bar Over Burpees)
40 x Power Snatch
20 x BOB
40 x Push Presses
20 x BOB
40 x Thrusters
20 x BOB
30 x Pull-ups
@ 95lb/65lb
20 Min Cap
-Post results under comments
A. 110- I know that’s a PR, but not sure by how much… maybe 15lbs…
B. 14:16…… Pretty tough WOD… The snatches were the hardest part for me… Just couldn’t seem to find the energy to string a bunch together…
Performance
A. 75#
B. 18:08 (snatches @ 45#, PP/thrusters @ 35#)…brutal…
Sport
A,5×85, 2×105, 115, 125, 135. No where close to my PR, but it didn’t feel good today. Didn’t want to risk injuring my shoulder.
B. DNF. Had 34 reps left at 20:00. Finished anyways,..slowly 22:34. Snatches didn’t go as well as I hoped, my shoulders were already smoked by the time I got to them. Push presses went better than expected though! Burpees were brutal. I think the key to this one is to keep moving and minimal rest. Going to be feeling this one for a while!
Performance
A. 85# – a PR
B. 16:45 @35#
Holy Cow was that tough. My arms still feel like noodles…..
Performance.
A. 140# not even close to my PR. Hmmm not sure why
B. 17:54. 65# tough workout. Sorry legs today.
A: 90- think that’s a 15# PR
B: 18:09, actually not as hard as I had built it up to be in my head! Maybe should have gone 10 lbs heavier but then wouldn’t have finished it all
A. 150.. 5 pound PR and felt good despite a sore shoulder.
B. 16:36rx..glad I didn’t look at the WOD before coming 🙂
Wish I could go back to 0530 am… Hate that my kids are a distraction… Sorry!!
we miss you in the morning!
A. 120# (5lb PR)
B. -10 burpees at the 20 min cap. The thrusters killed me. Had to do sets of 3! Toughy but goody!
Performance
A. 210# – PR by 25#, and I think I could have even done a little more.
B. 18:30, @75# for all bar lifts. Matt, your pacing advice you were giving before class was spot on – broke the toughest of the lifts into manageable chunks, and paced my way through the burpees. The burpees were actually not as hard as I expected.
Good prep for the CF open style of workouts.
Sport:
A. 115-125-135-145-160(F x 2) almost had it. One more try and I think it would go been there. Oh well…next time.
B. 20:10 Rx. Not fun, but not quite as bad as I was anticipating.
Performance
A: PR (I think) with 105#. I should have done better – my technique was not what it should have been
B: 20:02 – squeezed in the last burpee just as time ran out. Did all lifts @ 65#. Thought I would start at 75 and back off , but past A sapped my shoulders. My mistake was breaking the snatches into sets of 5 instead of 6. Took Matt’s advice to heart and broke the workout into manageable chunks, so while brutal, it was doable. Not as bad as anticipated!
Pp 135 was comfortable but 145 I felt I might have to strain so I dropped it right away.
Sport :got to do 1 pullup….hspu started ok in sets of 4-5 but went down to sets of 2, then 1. had a hard time counting the burpees…it was all a blur. I wanted to push harder but I felt slow, heavy and my snack was coming up….I made sure to stop and breathe a lot and had water breaks….which is what I need to do to keep my heart rate and temp down. I finished the other 29 pull-ups after class.
Ugh off my game a bit…
PP @ 70 (pr)
16:25 at 35 for snatches and 45 for the rest of it. Was a good WOD.
Performance
A. 100# definitely a PR, I think by 20# 🙂
B. Brutal but I kind of enjoyed it. Tried to do 55# but it was too much… 35 was not enough. Still trying to understand my limits. Finished in 17:55
Performance
A. 105 # PR-but not sure by how much
B. Timed out at 27 thrusters (I did this all at 55#, probably a little too much for me in this workout, but I wanted to push myself. I also made myself JUMP over that bar on every burpee even though I was tempted to step over. I may have finished if I had stepped over and gone at a lighter weight, but that’s ok, I know I challenged myself. I can’t believe the burpees weren’t the worst part.)
A. 165 pr, felt good.
B. Fitness 19:57, just made it. I had to switch to a lower weight for the thrusters. Not as bad as I was expecting (but still VERY tough).
A. Another PR day for me, #105!
B. Burpees, I don’t think they ever get easier 🙂 Killer WOD though!