For 15 mins complete (2-3 rounds):
- Barbell Sots press x 12
- Pushups x 12
- Supine DB Flys x 12 (bench or ball)
Sprint 100m, rest 10 secs x 8
Then, cool down 200m walk
3 rounds SLOWLY of:
21 Back squats
21 GHD sit-ups
21 GHD hip extensions
Take your time and perform each rep slowly and methodically.
Rx = 135/95
Fitness = 115/75
Beginner = 85/55
Core! 1 round
Hollow & Superman – Accumulate 2 min total hold on each, being sure to engage properly
100m walk w KB in 1 hand (hang position, squared shoulders) , switch hands at 50m
100m waiters walk w/WT plate on 1 hand, chin level, switch hands at 50 m
STRIKING CLASS at 6pm!
Come try something new! Open to all CFP CrossFit class members!
No experience needed in striking skills and we have gloves you can borrow. It’s a great cardio challenge!
For 15 mins, complete 10 reps of each with 5 pulses at end range (2-3 rounds)
- Standing Banded row
- Standing Banded Rev fly (shoulder ht)
- Standing Lat pull down (arms close to body)
Hang Power Clean
For 15 mins, complete 12 reps each (2-3 rounds) :
- Banded Triceps pushdown
- Lying Skull crushers (with DB supine on bench)
- Bench/box triceps dips
“Tabata Something Else”
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
FRIDAY NIGHT HOPPER! 5 – 7 pm (no open gym)
Here is the concept: People arrive between 5-5:30pm. We brainstorm. We create the WOD on the spot. We do it. We survive. We go home. Boom. Focus will be fun and going hard!
This will be 9/1 thru October 27th. New FRIDAY Schedule starts November! Stay tuned!
Happy Wedding Day Coach Julie!
“Stone Cold WOD”
Three rounds of:
Shouldering Stones (Reps)
Box Jumps (Reps)
MB Clean-Press-Slam (Reps)
Plank Hold with Shoulder taps (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.