Heavy Lifting

WOD

5 rounds

11 Deadlifts (185, 225)

Red Stripe Sprint

The Rainy Monday Chipper

Carson

Spontaneous acts of handstand push ups.

Hoodies, hoodies, hoodies. Order now.

WOD

100 double unders

90 back extensions

80 squats

70 sit ups

60 lunges (steps)

50 push ups

40 box jumps

30 kb swings (16kg, 24kg)

20 burpees

10 pull ups

For time

Mas Tabata

Jim hits the c2 with some intensity!

Don't forget about those hoodies!

It's cool today. A great day for that hoodie. Order yours today.

Open Gym Tomorrow!!!! Come in and bring a friend!

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Where's Mike F?

Congrats Mike on your CrossFit Football Certification

WOD

5 Rounds

5 Any Way Overhead (Go Heavy! #110w/#160m)
10 Strict Pull Ups (modify with negative pull ups)
15 GHD Sit Ups

Quick Question: On a scale of 1-10 where do you feel your intensity level falls during your wods? Tell a CFCP coach next time you are in class.

Updates:

-We are on for Open Gym Saturday at 9:30am.

-Order your CFCP Hoodie by FRIDAY!

Be Cool, Stay Warm

This is the last week to order your CrossFit hoodie. Let us know by Friday if you want one.

WOD
Push Press
5-5-5-5-5