Thursday

Jessica wins our check in creativity comp! Her perseverance paid off!
Strength
Make Up
Bench Press
Push Jerk
Front Squat

Conditioning
4 rounds
400m Run
15 T2B
10 Push Press 135/85

Wednesday

Monday for LABOR DAY one Class only at 9am to 10am. Then at 10am to 11am Comp practice will be going on if people want to stay and work on something else. No night classes that Day! 


Conditioning
"DVB"
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

Tuesday

Strength
Work up todays 3rm Deadlift

Conditioning
"Twister"
Running Clock...
at the 0:00
3 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
2 RFT
15 Power Snatch, 115/80
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Bar Burpees

Monday

Snatch
1RM with at 2 second pause 1" off the floor

Front Squat
4x6 across

Strength Conditioning
5 rounds NOT for time of:*
Max unbroken reps of Power Cleans, Bodyweight - all reps must be TnG, no resting on the ground or at the hips.  Resting in the front rack is OK.
Max unbroken reps of Strict HSPU
No rest between movements, 3 minute rest between rounds

Thursday

Strength
Bench Press 5 5 5 5 5
Weighted Pull Up 3 3 3 3

Conditioning
10-9-8-7-6-5-4-3-2-1
C2b Pull Up
Box Jump 30/24
Ring Dip
1 seated k.b. drag across gym after each round 70/53

Wednesday

 The newest member of our CFCP family, Julia Marie Bergin born 8/20/16 8lbs 8oz. Congratulations to Christy and Jack!

Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch

Conditioning
EMOMx30
Odd: 10 Deadlifts  135/95
Even: 15 Burpees

Tuesday

Conditioning
With a running clock
at the 0:00
AMRAP 5
15 Cal Assault Bike (30 Cal Schwinn)
10 TTB
at the 10:00
AMRAP 5
10 Cal Assault Bike (20 Cal Schwinn)
15 KBS, 2/1.5-pood
at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65

Monday

Reminder we are no longer having 10am classes starting today. 


 Clean
1RM with at 2 second pause 1" off the floor

Front Squat
2RM

5 RFT*:
15 unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds

Friday

Conditioning
21-15-9
Dead Lifts, 225/155
Kipping HSPU, Open Standards

Conditioning
21-15-9
TTB
Row For Calories

Skill Work
For time:
200 Double unders
Rest 1 minute
100 Double unders

Thursday

Strength
Bench Press
4 x 8 for load
Handstand Practice
3 x 50'  or
4 sets of 30 second hold

Conditioning
50-40-30-20-10
rounds of
Double Unders
Sit Ups
Complete 20 Push Ups after each round

Wednesday

Mike with the Body Fat Truck will not be coming today! He is going to Re- schedule for October! He will only come if 10 people sign up! 
 
1.  Squat Conditioning
For time*:
20 Back Squats, 155/105
20 Back Squat, 185/135
20 Back Squats, 225/155
*No Racks.  1 Bar.  Rest 1 minute after completing each weight
2.  Press Conditioning
For time*:
20 Push Press, 135/95
20 Push Press, 155/105
20 Push Press, 185/135
*No Racks.  1 Bar.  Rest 1 minute after completing each weight
3.  Clean Conditioning
For time*:
20 Hang Power Clean, 155/105
20 Hang Power Clean, 185/135
20 Hang Power Clean, 205/155
*No Racks.  1 Bar.  Rest 1 minute after completing each weight
4.  Gymnastic Pull Conditioning
For time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.

Tuesday

1.  Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood

2.  Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement.  After completing the cycle rest 2-3 mins before starting the cycle again.

Monday

Back Squat-
3x6 Across

Snatch-
work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)

WOD-
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/95

Friday

Happy Birthday Coach Jordon!!!!!!!



Strength-
6x4 Back Squats, across

 Then...
Ascending Ladder for 8 Minutes:
3 Power Snatch, 3 TTB
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB
Rx - 115/80 

 If you have time-Scale down if needed- (ex-start at 30cal)
Row Conditioning
50-40-30-20-10-20-30-40-50 Calories For time, equal work:rest

Thursday

Bench Press
3x10 Bench Press,  climbing - rest as needed

Conditioning
1 lap Farmers carry (1 K.B.)
 10-9-8-7-6-5-4-3-2-1
K.B. Swing
Burpees
Sit Ups
then
1 Lap Farmers carry

Wednesday

Who is going to be the most creative this month with pics in the gym? Looks like Leland and Fernando are already coming up with ideas. Winner will be picked Aug 31st. Must post picture on Facebook or Instagram, and check in to CrossFit Cameron Park so we can see your pictures! One winner will get half off their membership for Sept. If you already payed for 3 months,  or 6 months ect. let us know and we will make sure when its time to pay again you get half off for one month! Post as many pictures you want! Good Luck! 

1.  Strength
4x8 unbroken Cleans, climbing - rest as needed
2.  Strength Conditioning
5RFT:
5 Front Squats - you choose the weight
5 Weighted Pull ups - you choose the weight
5 Weighted Ring Dips - you choose the weight
3.  Conditioning
2 RFT:
20 Thrusters, 95/65
20 Pull ups
20 Wall Balls 20lb/14lb
20 Calorie Row

Tuesday

Strength-
Work up to a heavy triple Sumo Dead Lift with bands or chains

WOD-
3 Rounds:
60 DU
30 Cal Bike
15 Deadlifts (245/165)

Monday

With a running clock...
1.  5 minutes to work up to a heavy single Front Squat
2.  5 minutes to work up to a heavy single Muscle Snatch
3.  5 minutes to work up to a heavy single OHS
4.  5 minutes to work up to a heavy single Snatch Balance
5.  5 minutes to work up to a heavy single Squat Snatch
6.  5 minutes to work up to a heavy single Front Squat

7.  Conditioning
15 OHS, 135/95
15 C2B
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B

Scale weight as needed and C2B to jumping C2B pull-ups!

Friday

1.  Back Squat
1RM. Find a 1 Rep Max

2.  Gymnastics Testing
Max set of unbroken Muscle ups or Pull-Ups or both!!!

3.  Conditioning

 1 RFT:
30 Power Cleans, 225/155
30 Burpees Over the Bar
30 Calorie Assault Bike

Make Sure all payments are in by Saturday! Thank you! 

Thursday

Strength
Bench Press
4 x 8 for load (beat last week)

Conditioning
EMOM x 8

1 - 15/12 Cal on Rower
2 -  60 Double Unders
3 - 4-6 Muscle Ups

Scale Muscle ups to the level you are at-
C2B/ Ring Dips
Pull-Ups/Dips....