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Thursday 09252014

24
Sep

Thursday 09252014

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Rolling out the CFP Fall Schedule!

On Monday, September 29th, expect to see some additions to the CFP schedule.  Some highlights:

  • Oly Lifting with Coach Nic is back!  [T/Th @ 6:30pm in CFP Black]
  • CrossFit Progressions [M-W-F @ 6:30pm in CFP Black]- CFP’s new beginner CrossFit track…perfect for new members or first time CF’ers
  • Competitors Class [Weekdays @ 5pm in CFP Black]- a class designed and coached by our competitive athletes
  • FIT Class will remain in the evenings- [T/Th @ 6:30pm in CFP Red]

CFP Red is the main space

CFP Black is the new space

CFP Black has been specifically designed with our members in mind.  Anytime there is a class happening in CFP Red or CFP Black, members may use the CFP Strength space for extra lifting or skill work.  The Strength space is the open space nearest to the front door in CFP Black.  Come early, stay late, or make a special trip to use this new space!

Fitness:

A.) KB Clean + FS

6×3 each arm

B.) 4 rounds, 3 min each

2 wall walks

Bear crawl <–>

15 ball slams

Max distance farmer carry <–> for remainder of round

 

1 min rest between rounds

Perform:

A.) Clean Complex – 6×1

– Clean + 3FS + Jerk

add weight at own discretion

B.) 4 rounds, 3 min each

5 HSPU

Bear crawl <–>

15 ball slams

Max distance farmer carry <–> for remainder of round

1 min rest between rounds

***pick something heavy for the farmer carry to work on grip strength***

Compete:

A.) Clean complex – 6×1

Clean+3FS+Jerk 75% or less

B.) 4 rounds, 3 min each

5 deficit HSPU

HS walk <–>

15 ball slams

Max distance farmer carry

<–> for remainder of round 

1 min rest between rounds

 

4 Responses

  1. Crysta P

    Performance
    A. 75, 75, 85, 95, 100, 105
    felt pretty good
    B. HSPU (w 3 ab mats – a first!), 15# ball slam, 2×1pood farmer carry
    Last 2 rounds really sucked

  2. Sara Link

    DAHLC workout……. after working out there, I am so glad I found CFP… what a difference!!!!!!!!!

    A. 5 x 10 Back Squats @ 140
    B. 5 x 5 Strict behind neck GC presses @ 55
    C. 6 x 1 Clean Complex (Clean + 3 FS + Jerk)
    @ 85, 95, 105, 115, 115, 115

    D. Tabata
    Sit ups
    Air Squats
    Planks

    Really challenging to do a high intensity WOD at the DAHLC……. Between everyone watching you, no dropping weight and no music, it’s just ridiculous

  3. Jen

    A. Kettlebell Clean + FS: 35#
    B. Performance: B.) 4 rounds, 3 min each

    5 HSPU with 3 mats, except for 1 round with 2 mats

    Bear crawl

    15 ball slams at 15#

    Max distance farmer carry for remainder of round- done with 2 x 35# bells

    1 min rest between rounds

    So that moment when arms failed in round 3… what a great workout!! Nice job guys!