Saturday November 1 2014

We will be running a FUN 5K obstacle course for today's (Saturday) WOD.   Meet at the gym for 10am so we can explain the route and get started! You will do extra amazing if you are still wearing a costume from the night before, or you want to dress up.  

Friday October 31st 2014

Prep
5 Min focused mobility 

1 mile run 
5 Min AMRAP; 
5 Chest to bar 
10 Mountain climbers 
15 Plank hops- DO NOT MOVE HIPS


Strength 
Find a max height single leg box hop
Rope climb skill work 

Conditioning 
5 Rounds 
Every 90 Seconds; 
3 Power Cleans at week 1 weight 
Max chin ups 

*Post total chin ups as score  

Recovery 
Walk 400m 
50 wall slides 
Pec smash 

If you have not yet seen the T-shirt samples please do so! We need your in put on sizes, styles etc.  

On Saturday we will be doing a 5K obstacle run at the 10am class.  A few of you may have noticed the new wall at the gym.... this will be included in the obstacle race! The high school was in for some obstacle course training last week, they finished the week off with a fun 5k race around town.  We thought it would be cool to do it as a group as well.  You get extra points if you are still in your Halloween costume from the night before.

Prep
5 min focused mobility 

Coach's choice dynamic 
10 Plank with hip tap 
Lunge complex 

Strength 
3x5 Back squat - same weight as Monday 
3x5 Bench Press- Week 1 weight 

Conditioning
 3 RFT
Doubles 
30 Squats 
20 Push ups 
10 Pull ups

Recovery 
Group stretch 

Wednesday October 29th 2014

Prep 
Mobility work 
Coach's choice dynamic 

Strength 
Gymnastics skill work 20 min 

Conditioning 
5 Rounds 
50 m swim 
Rest the time it takes you to swim 
Record total time 

Recovery 
Hot tub 

Tuesday October 28th 2014

Prep
5 Min focused calf mobility 
Row 1000m 
2x 
10 KB Windmill 
10 Russian swings 
10 Box Jump 



Strength 

Deadlift 
Build to week 1 5RM

Conditioning 
"Metabolic Mayhem" 
21-15-9 
Power Cleans 95/135
Burpees 

Rest 2 min 
21-15-9
KBS 35/50
Sit ups 

Rest 2 min 
21-15-9 
Deadlifts 95/135 
Box Jumps 


Recovery 
Walk 400m or Row 500m 
Double bully stretch with a buddy 
50 Banded goodmornings 

Monday October 27th 2014

We are excited to announce that CFPC is now carrying ProMega 3 Fish oil.  Why supplement with fish oil? 
EFA or Essential fatty acids are fats that can not be produced in the body but are crucial to good health. Omega 6 fats are pretty easy to come by and can be found in animal fats, nuts and seeds.  Omega 3 fats on the other hand are not as easy to come by; therefore supplementation is necessary for;

Nervous system function and brain development- Omega 3's keep our brain cells more "fluid" which allows messages from neurochemicals such as seratonin to be transmitted more easily. speeding up the brain to muscle pathway decreases our risk for Alzheimer's, memory loss and other mood problems.  Several studies have  shown a decrease in ADD and ADHD by implementing fish oil.   Fish oil boots mental focus and concentration in and outside of the gym!  

Insulin sensitivity - More fluid cells= easier uptake of glucose into our cells. This is a great thing, we store glucose in our muscles as fat- when this fat is mobilized and uploaded into our cells we use it for energy creating decreased fat and more muscle.  Isn't that what we all want? 

Cardiovascular Health- It seems like omega 6's take a bad rap- they don't but they do cause our cells to become rigid. Anyone that has ever heard of atherosclerosis or hardening of the arteries knows this is a disaster waiting to happen.  Keep those cells soft bro- get some Omega 3's in to keep cells fluid.  

Inflammation- Omega 3' fats  do the opposite of omega 6 fats. Omega 6 causes inflammation in the body and omega 3's reduce inflammation.  While we need some degree of inflammation (think bee stings box hop mis hap's etc) we need omega 3's to reduce inflammation in the muscle breakdown that happens with our training to speed up our recovery.  Decrease inflammation to increase the fluidity of our joints and become more supple! 

Prep
Bottom squat position prep 5 min 

10-8-6 
Plank with foot tap 
Shuttle runs
Samson stretch 

Strength 
It is a de-loading week 
3x5 Back squat at week 1 weight 

Conditioning 
40-20-10
Wall ball shots
T2B 
Double unders 

Recovery 
Walk 400m 
25 Banded air squats 
Calf smash

Canyon School is setting up a new playground tomorrow all day.  If you have any spare time to offer please stop by and help out! They are brining the gravel tomorrow so the more bodies the better.

Prep
5 Min focused mobility 

5 Min AMRAP
30 double unders 
20 Mountain climbers 
10 Air squats 

Strength 
Gymnastics skill work 20min 

Conditioning 
5RFT
50 doubles 
25 Sit ups 
25 Push ups 

Recovery 
Row 500m at an easy pace 
Calf smash 
Pec stretches 

Prep
5 Min focused hip mobility 

5 Min AMRAP
5 CTB pull ups 
10 Push ups 
15 Air squats 

Strength 
Back Squat 3x5 
*Same weight as Monday 

Conditioning 
"Lynn"
5 rounds for max reps- NOT for time; 
Body weight bench press
Pull ups 

Recovery 
Walk 400m 
25 Banded air squats 
Couch Stretch 2 min per side 

Thursday October 23rd 2014

Prep
5 Min focused shoulder mobility 
Rowing game- Fish 5 min 
Burgner Warm up 

Strength 
Power Cleans 
5x3 
* Add 2.5# to last week 

Conditioning 
3RFT
3 Cleans +1 Press + 1 Push Press +1 Jerk 95/135 
3 Rope climbs 
300m row 

Recovery
Row 500m 
50 W pulls 
Bretzle 2 min per side  

Wednesday October 22 2014

Prep
5 Min focused shoulder mobility 

10 Turkish Get up 
10 Russian Swings 
10 KB Windmills 


Strength 
Gymnastics skill work 

Conditioning 
10 Lengths of drills

Then; 
10 min AMRAP
10 Goblet squat 35/50 
50m swim 
30 sec  tread water 

* starting in the deep end, preform 10 goblet squat, swim 50m then tread water in the deep end 

Recovery 
Hot tub 

Tuesday October 21st 2014

Prep 
5 min focused hip mobility 

6 min AMRAP
30 second Handstand hold 
200m run 
10 good mornings with an empty bar 
5 Hollow rock 


Strength 
Deadlift- build to a 5RM 

Conditioning 
For time; 
50 pull ups 
40 Box jumps 
30 Burpees 
20 HSPU
10 Muscle ups/ Bar muscle ups/ Ring dips 

*15 min time cap 

Recovery
500m row 
1 min Hollow body x3 
Calf smash 

Last week of this cycle! I know everyone that has been following this one has been pretty worked over the last few weeks.  Hang in there, next week will be a de load! This is the first week that we will be on our own for swimming... I have a fun swim WOD planned for us so bring your gear on Wednesday.

Prep
5 min focused mobility 
5 min AMRAP
20 Double unders 
10  OHS with dowel 
5 KBS
2 Strcit pull ups 


Strength 
Back Squat 3x5 *add 5# to last week 
Strict Press 3x5 *add 2.5# to last week 

Conditioning
Partner WOD
"Lumberjack 20" 
20 deadlift 185/275
400m Run 
20 KBS 35/50
400m Run 
20 OHS 80/115
400m Run 
20 Burpees 
400m Run 
20 C2B Pull ups 
400m Run 
20 Box Jumps 20/24
400m Run 
20 DB Squat cleans 30/45
400m Run 

*Working in partners, run 200m tag your partner, partner b will run 200m.  Tag your partner and complete 10 reps before tagging your partner to do the other 10 reps.  Work must be split 50/50 

**20 min time cap 

Recovery 
400m walk 
down dog -2min 

Saturday October 18th 2014

Prep
10 min focused shoulder mobility 

Coach's choice dynamic 

Strength 
Gymnastics skill work-20 min 

Conditioning 
1-10 
Overhead Squat 75/115 
CTB or pull ups 

Rest 2 min 
10-1 
T2B 
Plyo push ups off a 45# plate 


Recovery 
Walk 400m 
Group stretch 

Prep
Shoulder smash 2 min per side 
Coach's choice dynamic 
Burgner Warm up 

Strength 
Power Cleans 5x3 add 2.5# to last week 

Conditioning 
3 Min AMRAP
6 hang cleans 65/95 
150m Row 

2 min rest 

3 min AMRAP
6 Push Press 65/95 
6 Burpees 

 2 min rest 

3 min AMRAP
6 Chin ups 
6 KBS 35/50 


Recovery 
Row 500m 
50 W pulls 
Double bully stretch 

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Prep 
5 Min focused mobility 
5 min AMRAP
200m run 
10 Lunge complex 
10 Hollow Rock 

Strength 
Bench Press 
Find a max Hight box jump 

Conditioning 
3x5 Back Squat 
5 min in between sets to perform the following 
5 Box jumps at 75% of max height 
100m Sprint 

Recovery 
Walk 400m 
25 Banded air squats 
Foreword bend 2 min per side 

Tuesday October 14th 2014

Prep
5 min focused mobility 
10 min AMRAP
200m run 
10 Elbow plank to a push up
10 Goodmornings with empty bar 
10 Lunge- elbow to floor 

Strength
Deadlift 5RM +5 # from last week 
Max Strict pull ups x3  

Conditioning 
10 min AMRAP
100m Farmer Carry 35/50 
50 Step ups 


Recovery 
Walk 400m 
25 banded good morning 
Couch Stretch 2 min per side 

Hero WOD at 10am today! (October 13th)

"The Seven"
7 Rounds for time 
7 Handstand push ups 
7 Thrusters 95/135
7 Knees to Elbows 
7 Deadlifts 170/245
7 Burpees
7 KB swings 1.5/2 pood
7 pull ups 

If you would like to get your Monday strength in (squatting and pressing) Please show up a little bit early so we can get this WOD started by 10:30! 

Friday October 10th 2014

Social WOD tonight! Be sure to pop in for a fun pre turkey WOD! We will have our regular 10:00 class on Saturday and a Hero WOD on Monday at 10:00.  All other Monday classes will be cancelled. 

Prep
Posterior chain floss 2min per side 
10 min AMRAP
200m run - easy first 100m, pick it up for the second 100m 
5 plyo squats 
5 Hollow rocks 
5 good mornings with empty bar 

Burgner warm up 
3 Postion cleans 

Strength 
Power Cleans 5x3
Max chin ups x 3 

Conditioning 
5 RFT
10 WBS
100m Sprint 
Rest 1 min 

Recovery 
Row 500m at an easy pace 
Group stretch 

Thursday September 9th 2014

We seemed to have another successful day of swimming!  For those of you that don't know Wendy has a pretty big fear of water and doesn't go past the shallow end but this time she she swam two full lengths! Way to go Wendy! 

Not only is Friday nights social WOD going to be extra fun, we will also have Sarai around taking some new photos for our website! We need as many of you guys to show up as possible so we can update our website with some photos that show case a little of what CFPC is all about! 

Happy Birthday to Kandis today! We will celebrate with this fun little workout 

Prep
5 Min focused mobilty- Find something to do or we will find something for you
8 min AMRAP
10 Hand Release push ups 
10 Air squats 
10 Burpee broad jumps 


Strength
Back squat- same as Monday 
Bench Press- add 2.5# from last week  

Conditioning 
2 RFT
50 Over the box burpees 
1 Rope climb 

Recovery 
Walk 400m 
50 Reverse fly's 
Couch Stretch 2 min per side 

Wednesday September 8th 2014

We will be having a social WOD this Friday around 6 ish. It will be another team WOD you do not want to miss!  

Don't forget your speedos and bikinis- its a swim day today!

Prep
5 min AMRAP
30 Flutter kicks 
20 Wall slides 
10 strict toes to bar 

Strength 
20 min gymnastics skill work or mobility 

Conditioning 
Whatever our coach has in store for us! 

Recovery 
Hot tub 

Tuesday October 7th 2014

Prep
5 min focused mobility work 
3x 
200m run 
10 Plank - hop the feet out - SOLID hips 
25 Banded good mornings 

Strength 
Build to a 5RM deadlift.  Aim for 5# heavier than last week 
Max Strict pull ups x3 

Conditioning 
"666"
6 Rounds of 1 min AMRAP
6 Thruster 65/95 
6 Pull ups

Rest 2 min between rounds 

Recovery 
Row 500m at 18 
50 W pulls 
Bretzle 2 min per side 

Monday October 6th 2014

Just a reminder we will be in the pool again on Wednesday! 



Prep
5 Min focused mobility 
2X
1 min Double unders 
1 min gymnastics inch worm 
1 min bottom squat position 

Strength 
Back Squat 3x5 *Add 5# to last week
Press 3x5 *Add 2.5# to last week 

Conditioning
50-40-30-20-10
Calorie Row 
Double unders 

Recovery 
Walk 400m 
40 GHD sit ups 
Calf stretches 2 min per side 

Saturday October 4 2014

Best of luck to Danielle, Wendy, Connie and Holly this weekend at Machine Fest!!

Prep 

6 min AMRAP 

5 wall balls 

10 scap pull ups 

200m run 

Strength 

Work on a gymnastics skill you have been chasing for 15 min 

Conditioning 

9 RFT 

5 DB Thrusters 50/30 

5 chin ups 

5 Burpees 

Recovery 

Walk 400m 

25 back extensions 

Group stretch 

Friday October 3rd 2014

Prep
400m run 
Burgner wam up 
3 position cleans 

Strength 
Power Cleans 5x3  +2.5# from last week 
Max rep chin ups x3 

Conditioning 
6RFT
10 Plyo push ups
10 Cal Row 

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. Keep repeating this pattern for the prescribed repetitions.

Recovery 
Walk 400m 
Pec smash 
Alexander Shoulder stretch 

Awesome job to everyone that embraced the swimming! I think we all stepped a little outside of our comfort zone and found yet another thing that we can improve upon! 
October fees are due 

Prep 
T-sPine mobility 
5 min AMRAP
"Cindy" 
Burgner warm up 

Strength 
Back squat 3x5 - Same as Monday 
Bench Press 3x5 -+5# from last week 

Conditioning 
10 min EMOM
1 Snatch Pull 
1 Hang Snatch 
1 OHS 

*Light class will be doing Monday's WOD 

Recovery 
Row 500m 
25 GHD sit ups 
Bretzle 2 min per side