Thursday March 5th 2015

Happy Birthday to our lovely Danielle Radvak today!! From your amazing treats to your kick ass attitude we sure do love having you around CFPC! Happy Birthday to you- I am sure you will celebrate Vegas style, but we will certainly give you a CrossFit style B day when you return!

Friday night heats. Please let me know if you need anything changed BEFORE Friday.  This heat times can certainly change depending on the workout duration and what we may need for equipment. 

5:15
Cassandra 
Tristan 
Bruce 
Tyler 
Matthew 
Matthew B. 

5:30 
Kandis                                                                        
Don
Brandi
Carole 
Colleen 

5:45 
Holly 
Tara 
Judy 
Danielle O. 
Angela 
Maxine 

6:00 
Shelby 
Jill 
Greg 
Neil 

6:15 
Kizzy 
Roland 
Sheldon 
Jeff 
Kieran 
Justin 

Saturday 
Zach 
Jacey 
Kim 
Paula 


Prep
3 position shoulder stretch 
2x 5 CTB, 10 pistols, 15 HSPU 
Burgner 


Strength 
Foot work/ Jerk drills 
Jerk build to a heavy double 

Conditioning 
12 min AMRAP
10 Double unders 
1 min plank 
20 double unders 
1 min plank 
30 double unders 
1 min plank 
etc
* Do this un broken if you are a double under ninja 

Recovery 
500m row 
Down dog 
Calf smash