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