Friday

Strength (choose 2)
Snatch
65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3
 
Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)2
(85%/1)3 

Back Squat
79%/4
84%/1
79%/4
87%/1
79%/4
90%/1

Conditioning
10 Ring MU
150 DU
20 Squat Snatch (135/95#)
150 DU
10 Ring MU

Thursday

Strength
Deadlift
2 sets of 20

Conditioning
21-15-9
Wall Balls
Burpee box jumps

Wednesday

Hang Clean
60%/3
65%/3
(70%/3)3 

Split Jerk
60%/3
70%/3
75%/3
(80%/3)2

Conditioning
3 Rounds (22 min)
2 min max row/ bike
2 min max bike/ row
2 min shuttle runs
2 min rest

Tuesday

Gymnastics Conditioning
(Choose one)  Can also scale to d.b. push press
3 sets of 21 unbroken Kipping HSPU
4 sets of 18 unbroken Kipping HSPU
5 sets of 15 unbroken Kipping HSPU
6 sets of 12 unbroken Kipping HSPU
Rest as needed between sets

Condtitioning

For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 DL + 9 HPC + 6 PJ (155/105)

1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest :30
:30 of AMRAP of Bar Facing Burpees

Friday

There will be no 4:30pm. or 5:30pm Class Tonight! Hope to see everyone this morning, or for tomorrow's Christmas Eve WOD at 9am! Wear your Ugly Sweater, or Christmas Swag to do the 12 Days of Christmas workout! 

Schedule-
Fri- 5am, 8am, 9am only
Sat- 9am only
Sun- Closed (X-Mas)
Monday 26th- 9am only, and Open Gym from 10am to 11am

Merry Christmas!

Thursday

Cfcp Bootcamp!  Classes will meet Monday and Thursday evenings at 6:30 and also Saturday morning at 10:30. These classes will be full body work to improve your overall fitness in a short amount of time. You will get the same fun environment and group atmosphere that works so well in our CrossFit classes. You will get in shape doing Boot Camp workouts that incorporate ropes, medicine balls, boxes, Kettlebells, and more. The price will be $90 a month or $15 for a drop in. Call or Email Scott at 530 748 9546 to reserve your spot!

No 7am today!

Thursday Crossfit
Strength
Bench 5 5 5 3 3
Pull Up Practice
work on kip, butterfly, strict, weighted

Conditioning
"Death By"
Wall Balls and
Burpees
1 of each the first min. 2 of each the 2nd. until you can't continue.

Core

Wednesday

Wednesday CrossFit
Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3

Clean Pull
(100%/3)4

Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1

Conditioning
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees

Tuesday

Get your Holiday Sweater Ready For this Saturday's work out! 9am

Row Conditioning
5 Rounds:
1:40 on, :20 off
*Rest 2 min rest after round 5
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.

10 Min Skill Practice

Conditioning
3 Rounds:
500 Meter Row/ 400m run/ 3 Lap Run
12 Push Jerks (155/105#)
15 T2B

Monday

1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3

2. Snatch Pull
(100%/3)4

3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

WOD-
"Elizabeth"
 21-15-9:
Squat Cleans, 135/95
Ring Dips

Thursday

Split Jerk
find 1rm

Conditioning
emom 10 rounds (30 min)
12/10 Cal Row
10 Burpees
50 Double Unders

Wednesday

Deadlift
(75%/3)3

Back Squat
(65%/2)3

Conditioning
3RFT:
15 Calorie Row
15 Kipping HPSU
15 C2B

Tuesday

 Conditioning
"The Chief"
5 Rounds:
AMRAP 3:
3 Power Clean (135/95#)
6 Push-ups
9 Air Squats
*Rest 1:00 after each round

Core 
tabata surprise

Monday

 Power Snatch
(65%/2)3 

Snatch Pull
(75%/3)3

Overhead Squat
(65%/3)3

Conditioning
For time:
30 Box Jumps (24/20)
30 C2B Pull-ups
30 KB Swings (1.5/1 Pood)
30 Front Squats (115/80#)
30 T2B
30 Push Press (115/80#)
30 Deadlifts (115/80#)
30 Wallballs (20/14#)
30 Burpees
30 Double-unders

Thursday

1-2-3-4-5-6-7-8-9-10
Knee to Elbow/ if you can link t2b together do ghd sit ups
Wall Slide
in between each round
Seated 1 arm d.b. press 5 each side

Work up to a heavy deadlift

Tabata 4 rounds each movement then switch
K.b. Swing
Squat sit
Push Up Plank hold
Handstand Hold
Bar Hang

Then
4 rounds
Hip Extension/ Superman x 8
Strict Toes 2 bar x8
 

Wednesday

Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2
 
Front Squat
70%/5
(75%/5)3

Conditioning 
EMOM x5
7 TTB + 7 OHS (95/65#)
Row 15/12 cal Row
60 Double Unders

Monday

Snatch or Push Press
60%/3
65%/3
70%/3
75%/3
(80%/3)2

Back Squat
70%/8
75%/8
78%/8

WOD-
4RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU

Friday

Please get all your December Fees in today or tomorrow! Thank you!

 WOD-
"Open 16.4"
AMRAP 13:
55 Deadlifts (225/155)
55 Wallballs (20/14) *Girls to a 9' Target
55 Calorie Row
55 HSPU

New CFCP T-Shirts are $25, and the light weight hoodies are $35 get them while they last!