December

Super Bowl Shootout 2 Registration is Open!

I am the type of person that_____________

Chocolate Protein Overnight Oats

I am the type of person that__________

 "I am the type of person that__________"

This is a idea I picked up recently from a podcast or audio book that I have been thinking about. I believe positive self talk goes a long way towards becoming successful towards your goals, what ever they may be.  If you tell yourself that I am the type of person that does something in certain situations, you have decided in advance and you don't  have to consider another option that will take yourself in the wrong direction. What type of person do you want to be? Here are a few ways to finish the sentence above I want to keep telling myself.

loves and takes care of my family
does what I expect of myself even when no one is watching.
finishes the last round of a work out or end of a amrap with everything I have.
works hard to become stronger and move better.
stays away from sweets in social situations.
is always learning.
watches educational t.v. instead of crap.
is always working to improve my self and those around me.

November

Body Fat Testing Sign Up December 12th

CFCP 3 Person Holiday Throw down Sign your team up here

Coach’s Corner: The Sophomore Slump

Overweight? You Need to Read This

Video from October at CFCP
Music by Patrick Walsh, check him out when he plays locally and at patrickwalshmusic.com

Midline Stabilization: The GHD Sit-Up

Revealed: How sugar feeds cancer and makes it harder to treat

The Rope Climb with Laurie Galassi

A day in the life of Rich Froning


Throwback to 2013 and the Harlem shake

Joanna

Joanna is a staple at our 5am class, she travels sometimes for business but if she is in town she will be at the gym. She brings some toughness to a class with mostly dudes, Ian says "she never quits and always shows up!"

Age: 48

Occupation: Franchise Sales Manager at Avery Dennison

How long have you been CrossFitting? 3 years

Favorite Exercise or (WOD) Workout of Day? Deadlifts or back squats!!!

Least favorite exercise or (WOD) Workout of Day? Anything that involves thrusters.

When did you realize that CrossFit was right for you? My sister took me to my first class and I loved it!! It’s different every day and love the people.

Continue Reading

Ady

Ady recently hit her 3 year mark of doing CrossFit and she brought in chocolate covered strawberries to share with the class she was attending. She wanted to say thank you for everything that CFCP has done for her. Ady is the one who put in the work and made the changes, she has been consistent in our evening classes and has done some personal training sessions. She loves her nutrition program that has helped her hit many of her goals.  Thank you Ady, you are a amazing person and we love having you as a part of our CFCP family!

How long have you been CrossFitting?
Since August 1, 2014

Favorite Exercise or (WOD) Workout of Day?

Continue at Member Profiles

Fernando

 Fernando was one of our very first athletes, he is in our facebook photo albums from 2010  and  2011 in some of the last workouts we did in our garage and some of the first work outs we did in a warehouse. Fern quickly became one of our strongest guys but has always been one of the best members of our community. He has taken some breaks from Crossfit but has been consistent as anyone lately. He always has a positive attitude and a smile on his face. I asked Jordon about having Fernando in his 9:00 class.  "He is an all around amazing person to be around, he is a hard worker that is crazy strong."

How long have you been CrossFitting?
Since you opened your box

Favorite Exercise or (WOD) Workout of Day?

Squat

Least favorite exercise or (WOD) Workout of Day?

Snatch 

Whats the biggest improvement in your CrossFit game that have seen?
My overall strength has improved

What's the biggest lifestyle/behavioral/health improvement have you seen from CrossFit?

I actually think about what I am going eat. Is this going to be beneficial for my work out tomorrow. 

Coolest place you've ever CrossFitted?
Scott's garage. I can say I was there when we only had the basics

Future CrossFit goals?

Lose more body fat

Future life goals not related to CrossFit?

Stay healthy

What's your favorite part being a part of CrossFit Cameron Park  

The 9:05 class

Continue Reading on Member Profiles

June

How to set notifications from Triib
 A cool feature of Triib is the opportunity to track work outs and lifts, Its also fun to see others work outs and like or comment on their scores. The problem is that there isn't a default notification set up. If you want to set your notifications log into your account. (not the ap) Underneath the picture click on settings. Then on the right side click on "Alerts" You can sync your phone to get a text message, get an email, or what I prefer turn on the mobile alerts and the ap will let you know when someone likes your workout or has a comment.





We’re All Guinea Pigs in a Failed Decades-Long Diet Experiment

Monday May 29th

We will only have 1 class today for Memorial Day! Please come by 9am to warm-up we will be doing the WOD MURPH! Any fitness level is welcome! You can scale the workout as needed! Wear your running shoes! Hope to see you there!

Road to the Games 17 . 3

Mattie Rodgers sets a new American Record with this 294.8 pound clean and jerk.

Who's Really the Selfish One?

Who’s Really the Selfish One?

By Wes Piatt at Coast Range Crossfit

For the past seven years I’ve made my life coaching and helping others find health and wellness in one way or another.  As with any profession, over time you will come across the same problems.
About four years ago, I was coaching at my old gym, CrossFit Inferno, in my hometown of San Luis Obispo, California. One of our members pulled me aside after class and asked if I could help her with something. She was having trouble finding the time to make it to the gym enough to feel like the membership was worth it.
We spent the next hour writing down her daily schedule from the moment she woke up until the moment she fell asleep. The disheartening thing was there really wasn’t much space in her schedule to make it to the gym more than twice a week. We all know that while twice a week is better than zero, it’s not going to get anybody the results they want or need.
After another hour of rescheduling, we came up with a plan that would allow her to get into the gym three days a week. Still not ideal, and she would really have to hustle to make it work, but better than what she was doing now. I hugged her, told her I would be checking in to make sure she was holding up her end of the bargain and to let me know if she needed any other help.
That member made it two weeks coming three times a week, then eventually went right back to her two, one, or not at all some weeks. When I saw her a few months later I asked her how the schedule was working out for her (knowing already she hadn’t been coming like we talked about). With her head down, she said something that stuck with me and really shifted the way I think. She said, “I just can’t be selfish and put the gym before my family.”  Continue Here

 

Chocolate Protein Overnight Oats

We like easy, this took 5 minutes to make and we will have breakfast ready to go when we get up. Next time ill get a better picture. This is how we make them, basically you just soak your oatmeal overnight. :)

1 cup oats
1 Scoop Chocolate Whey Protien
Alomond Milk (unsweetened of course)
(I now prefer Raw Milk)
teaspoon of chia seeds
teaspoon of nut butter
Sprinkle of Ciniamon
and stir, then refrigerate overnight. 

also easy to add
-mashed bannanas
-berries
-chia seeds are not nessasary
-Protein not nessasary

Friday

Four sets of:
Push Press x 5
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds

For time:
Run 400 Meters
30 Toes to Bar
Run 800 Meters
30 Toes to Bar
Run 400 Meters

Thursday

Back Squat 
Make Up from Monday 5 x5 @ 77%
or
Hang Squat Clean 
Work up to todays 1rm


Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

Wednesday

Complete as many rounds and reps as possible in 8 minutes of:
Run 1 Lap
5 Strict Handstand Push-Ups
10 Thrusters (95/65 lbs)
Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups
Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar
10/5 Ring Dips

Tuesday

Four sets of:
Weighted Pull-Up x 2-3 reps
Rest 15-20 seconds
Strict Pull-Up x Max Reps
 Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes




In teams of two, complete four rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)

Monday

Strength
Back Squat
5 x 5 @ 77% or more than last week

Conditioning
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Friday

Take 15-20 minutes to build to a heavy Clean & Jerk

Front Squat







Complete as many sets of the following interval until you complete 30 reps:
60 seconds of 135/95 lbs Ground to Overhead
Rest 60 seconds

Thursday

Welcome Mila, newest member of the cfcp family!

Bench Press
5 x 5 @ 75%

Conditioning
1 Mile Run
21 Pull Ups
21 Push Ups
800 Meter Run
15 Pull Ups
15 Push Ups
400 Meter Run
9 Pull Ups
9 Push Ups

Wednesday

Strength
Back Squat
5 x 5 @ 75%

Conditioning
12 Min Amrap
10 Burpees
20 Walking Lunges
30 Double-Unders

Tuesday

1 Year Since we moved into the bigger space!!

Strength
Push Press:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets

Conditioning
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
400 Meter Run

Monday

Deadlift
5 x 5 @75%

Conditioning
3 rounds
Run 1 Lap
20 Wall Balls
20 Box Jumps
Rest 3 min after each round

Benefits of Deadlifting

Friday

Skill 
Rope hang, knees to waist 3 sets of 5

 or
Practice Plank with toes on a med ball and pike /med ball press

Strength
Make up Back Squats and bench if you missed Wednesday
or
Snatch complex
Snatch Deadlift
Snatch High Pull
Hang Snatch
2 Overhead Squats

Conditioning
30 Pull Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
30 Pull Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run

Thursday

Strength
Take 15 minutes to build to today’s best in this complex
Power clean
Hang clean
Push Jerk
Split Jerk

Conditioning
5 Rounds
10 Toes to Bar
20 Lunges
40 Double-Unders

Wednesday

Back Squat
3 x 8 @ 75%
then 3 singles at 90%

Bench Press
3 x 8-10 @ 70%

Conditioning
15 Min Amrap
15 Squats
15 Push Ups
15 Sit Ups

20 Crossfit Workouts You Can Do At Home 

Resistance Training Is Amazing For Your Heart

Tuesday

Strength
Deadlift 3 x 8 @ 72%
Rest 20 seconds
Tall Box Jumps x 5 reps
(jump up, then step down on these)
Rest 3 minutes

Conditioning
10 Min Amrap of
10 Power Cleans (155/105 lbs)
10 Chest-to-Bar Pull-Ups
10 Burpees

Member Monday

Name: Liza Reed

Age: 38

Occupation: Mother 

Hometown: Shingle Springs, CA

Favorite WOD: Any one that leaves me sweaty but not puking...

Least favorite WOD: The puking kind.

Favorite lift: I have a love/hate relationship with snatches.  The snatch has taken the longest for me to learn but when I do one that feels right, it is the most satisfying. 
 Continue Reading here...



Strict Press
3 x8 @72%

Strict Pull Ups
35-40 Reps

Conditioning
In teams of three, complete five rounds each for time of:
250/200 Meter Row Sprint
10 Push Presses (135/95 lbs)

Thursday

A late (yesterday)  Happy Birthday to Savanna!!

Deadlift
3 x 8 @70%

Conditioning
10 Min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Conditioning
10 min row or bike for max distance.

Wedndesday

Gymnastics Skills Warm-Up
Every minute , on the minute, for 5 minutes (5 sets) of:
Wall-Facing Handstand Marching x 20 reps

Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

Work up to today's heavy Clean and Jerk

Conditoning
Three rounds for time of:
50 Double Unders
20 Pull-Ups
10 Handstand Push-Ups

Tuesday

Bench Press
4 sets of 10 @ 65%

Stamina Conditioning
EMOMx10:
Odd:  7 TTB + 7 OHS (115/85)
Even: 7 Bar Facing Burpees + 7 TTB

Conditioning
3RFT:
500m Row
400m Run
Rest 3:00 between rounds

If its raining hard sub run with 20 burpees. :)

Monday

Power Snatch + OHS
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2

Back Squat
50%/8
(70%/8)3
75%/5

Conditioning
27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row

Friday

Bench Press
4 Sets of 8 @62%

Conditioning
"DT"
5RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Thursday

Hang Power Snatch
60%/2
65%/2
70%/2
75%/2

Hang Power Clean(2) + Push Jerk(2)
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2

Conditioning
75 Double Unders
then
40-30-20-10
Walking Lunges
Sit Ups
then
75 Double Unders

Wednesday

A.
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps
B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

Tuesday

Deadlift
3x8 @70%

Strict Press
3x8 @70%

Conditioning
6-9-12-9-6:
Bar Facing Burpees
Front Squats (155/105)
C2B Pull-ups

Member Monday

Name:  Carolyn Straight

Age: Older than most people think ; ) (51)

Occupation: A Mom and everything that comes with that (doctor, chauffeur, bank, chef, alarm clock, you get the picture.)

Hometown: Shingle Springs, at the moment, but that can change.

Favorite WOD: I like Murph (except for the run.)  I also like finding our CrossFit totals.

Least favorite WOD: Anything that involves wall balls, burpees, running or box jumps.

Favorite lift:  Snatch, baby! Still need a lot of work on them, but like doing them, even when I land on my butt. :)

Continue Reading.....


Back Squat
3 x 8 @67%

Bench Press
4 x 10 @62%

Conditioning
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95#)

Friday

Back Squat
Back Squat
3 x 8 @ 65%

Conditioning
3 RFT:
15 Burpee Box Jump Overs, (24/20)
12 Dead Lifts (255/175)
9 Ring Muscle ups

Then NFT
3 sets of 8
D.B. Step Ups (35s/20s)(20"15")

Thursday

Strength
Strict Press
3 x 8 @70%

Work up to today's heavy Split Jerk

Conditioning
10 Rounds
5 Pull Ups
10 Push Ups
15 Sit Ups
Run 1 Lap

Wednesday

Strength
Work up to a Heavy Snatch
Work up to a Heavy Clean and Jerk
25-30 Reps Strict Pull Ups

Conditioning
Teams of 3:
AMRAP 25:
100 Cal Row
50 Hang Cleans (115/75#)
100 Cal Row
50 Hang Cleans (135/95#)
100 Cal Row
50 Hang Cleans (155/105#)
100 Cal Row
Max Hang Cleans (165/115#)

Tuesday

Strength
Deadlift
8 8 5 5 

Bench

4 x 10 @ 62%

Conditioning
4 rounds for time of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

Monday

Strength
Back Squat
3 x 8 @ 65%
1 X 20 @55%

Strict Pull Up
25-30 Reps total (Super set in with back squats)

Conditioning
12 min AMRAP
12 Power Cleans (115/75 lbs)
12 Push Presses (115/75 lbs)
12 Front-Racked Alternating Reverse Lunges (115/85 lbs)

Thursday

Strength
4 moderate sets of 3 Split Press
then
work up to a heavy Split Jerk

Conditioning EMOM for 20 min
min1 - 5 Thrusters and 4 Burpees
min2 - 6 Box Jumps and 4 Burpees
min3 - 7 Power Cleans and 4 Burpees
min4 - 8 K.B. Swings and 4 Burpees
min5 - Run 1 Lap

Wednesday

Bench Press
4 sets of 5


Clean and Jerk
60%/2
65%/2
70%/2
75%/2
80%/2


Conditioning
3 RFT:
21/15 Cal Bike
15 Pull-ups
9 Burpees

Tuesday

Stamina ConditioningEMOMx6:
8 DB Thrusters (50s/35s)

Conditioning
25-20-15-10-5 of: Hang Power Snatches (75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders

Member Monday

Name: Kristin Ferguson

Age: 36

Occupation: Stay at home mom

Hometown: Discovery Bay, Ca

Favorite WOD:     "Annie"

Least favorite WOD: Hate Fran

Favorite lift:  Back squats does a booty good 😊

Continue Reading here......

Strength
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 reps @ 90%
*Set 5 – 1 rep @ 90%

Conditioning
AMRAP 13:
15 Deadlifts (135/95#)
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

Friday

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

Thursday

Conditioning
EMOM x 4 rounds(20 min)
15/12 Cal Row
12 D ball over the shoulder
20 Seconds Battle Rope/ 6 Burpees
2 Sled Pushes /heavy
Handstand walk/ handstand hold/ bear crawl

Wednesday

Strength
Power Clean and Jerk
60%/2; 65%/2; (70%/2)3
 
Front Squat
(80%/4)3

Conditioning
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Tuesday

Strength
Bench Press
5 5 5 5 5

Conditioning 
5 rounds
50 Double Unders
15 Wallballs (20/14)
9 Deadlifts (185/135)

Core
60 Sit Ups

Member Monday

Name: Scott Walker

Age: 59 

Occupation:

Environmental Engineer- semi-retired 

Hometown: Cameron Park

Favorite WOD:

Murph- challenging but not complicated and a great workout.

Least favorite WOD:

Anything I need much more progression on and have to significantly scale back (e.g., doubles unders, chest to bar pullups, toes to bar, muscle ups)

Continue Reading Here...... 


Question of The Day
Most of us only spend 1 hour of the day at the gym. What do you do outside of CrossFit that helps your body stay healthy?

Strength
D.B. Thruster
Set of 15 12 9 6 nft

Push Press
Set of 5 5 3 3 1

Conditioning
"Helen"
3 Rounds
400m Run
21 K.B. Swings
12 Pull Ups

Friday

Workout 17.3
*Prior to 8:00, complete:
3 rounds of:
  6 chest-to-bar pull-ups
  6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
  7 chest-to-bar pull-ups
  5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups

Thursday

Skill Practice


3 rounds
30 Double unders
run 1 lap
Rest 1 min

3 rounds
10 Sit Ups
run 1 lap
Rest 1 min

3 Rounds
10 burpees
run 1 Lap

Wednesday

A couple of strong women for International Women's day

Clean and Jerk
60%/2
65%/2
70%/2
75%/2
(80%/2)2

Front Squat
(80%/3)3

Conditioning
EMOMx20:
Min 1 - 15 Sumo Deadlift High Pulls (75/55)
Min 2 - 15 Wallballs (20/14)
Min 3 - 25/18 Cal AirDyne
Min 4 - Practice HS Walking

Tuesday

Conditioning
5 sets of:
5 Deadlifts.
Run 1 Lap
1 minute rest between sets
Conditioning
EMOMx18
Min 1: 18/15 Calorie Row
Min 2: 15 Kipping HSPU
Min 3: 50 DU

Monday

Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)2

Back Squat
(80%/3)3

Conditioning
3RFT:
3 Power Snatches (115/80)
5 OHS (115/80)
7 Ring Muscle-ups
Rest 3:00
3RFT:
7 Power Cleans (115/80)
9 Front Squats (115/80)
12 C2B Pull-ups

Midline
3 Super Sets of:
15 GHDSU
15 Hip Extensions

Friday

Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Post rounds/reps completed to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.


17.2 Info and Scorcard

Thursday

Skill Practice


"Rowling" with a burpee penalty 10 rounds
Causally row 70-90m and put the handle down.
How ever many meters you are away from 100 do that many burpees.

Wednesday

Congratulations to Keefe for finishing 17.1 at number 7 and Nate at number 22 in nor cal in their age group!! And Janice finished at Number 2!!!


Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2

Front Squat
(75%/3)3

Conditioning
AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 T2B
Rest 5 mins
AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 T2B

Tuesday

Strength
A. 3x8 Strict Press @ 60% of 1 RM
B. 3x3 Pausing Front Squat @ 60% or 1RM"

Conditioning
EMOMx8:
Odd: 15/12 Cal Bike
Even: 30 Sit-ups

Monday

Snatch
60%/2
65%/2
70%/2
(75%/2)2

Conditioning3RFT:
15 OHS (95/65#)
12 C2B
Directly into:5RFT:
50 Double Unders
8 Ring Dips

Midline
3 Rounds, NOT for time:
1:00 DB Hold (90/50#)
:20 L-Sit

Friday

1. "Open 17.1"
For time:
10 Dumbbell Snatches (50/35#)
15 Burpee Box Jump-Overs (24/20")
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
Time Cap: 20 Minutes

We will be running the Open Wod at all the classes today! If you signed up for the Open you must have someone judge you! Good luck! You can sign up until Monday morning if you didn't already and you change your mind! We will be doing the Open Wods every Friday for the next 4 weeks.

Thursday

4:30 Class will be open gym. We hope to watch the open work out announcement live at 5


Skill Practice

Conditioning
15 Min Amrap
10 Burpees
Handstand Walk Across Gym/ Bear Crawl back and forth
20 Ball over shoulder
Sled Push Down and back 
30 Sit Ups
400m Row
 

Wedndesday

Power Clean & Power Jerk
60%/2
65%/2
70%/2

Clean Pull
(80%/3)3

Front Squat
(65%/3)3

Conditioning
EMOMx 16:
Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20")
Minute 2: 15/12 Calorie Bike
Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
Minute 4: 15/12 Calorie Row

Tuesday

WOD-
3 Rounds:
24 Cal Row
21 Hang Power Cleans (115/80)
18 Step-Back Lunges (115/80)
15 Over-the-Bar Burpees
  

- Gymnastics Conditioning
6x12 Kipping HSPU 
scale as needed- 

If time...
- Rowing Conditioning
3 sets of: (4x300m, :20 rest)
Rest 1:00 between sets

Monday

Normal Class times today and Boot Camp is on at 6:30pm! 


 Power Snatch & Back Squats for Strength



WOD-
 AMRAP 4:
30 DU
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
12 Power Snatch (95/65#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (115/85#)

Friday

1. Snatch
1RM Test

2. Clean & Jerk
1RM Test

WOD

27-21-15-9
T2B
Overhead Squats (135/95)
Over-the-Bar Burpees


If you haven't already, get signed up for the Open starts next Thursday Feb 23rd! 5 weeks, 1 workout a week! Sign up online at crossfitgames.com. Remember you can do Scaled, Teen, Masters or Rx Division! 

Thursday

Strength/Skill
Make up/ Work on a weakness

Gymnastics Conditioning
3RFT:
8 Strict C2B
8 C2B
8 Bar MU
Rest 1:00 between rounds

Conditioning
30 Power Snatches 75/55
15 Wall Balls
20 Power Snatches (95/65)
20 Wall Balls
15 Power Snatches  (115/75)
30 Wall Balls

Wednesday

Happy Dirty 30 to Colin!!

 

Tuesday

Barbell Conditioning
AMRAP 3:
3 Power Cleans (135/95#)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (175/125#)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (205/145#)
3 Front Squats
3 Push Jerks
  
Stamina Conditioning
4RFT:
21 OHS (95/65#)
12 Bar-Facing Burpees

Monday

Snatch
60%/2
70%/2
75%/1
80%/1
85%/1
90%/1
95%/1
(85%/1)2

Front Squat
60%/2
70%/2
75%/2
80%2
85%/2
90%/1

Conditioning
21-15-9:
DB Thrusters (50/35#)
C2B Pull-ups
Calorie Row

Friday

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

  
 Clean & Jerk
65%/1
70%/1
(75%/1)3
  
 Back Squat
(70%/3)3

WOD-
AMRAP 14:
50 Wallballs (20/14#)
40 Calorie Row
30 DB Squat Cleans (50/35#)
20 C2B Pull-ups

Thursday

Strength
Bench Press
5 5 3 3 3


Conditioning
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Hip extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

*If you don't plan on taking a day off this week consider scaling reps today

Wednesday

Power Clean & Power Jerk
60%/2
65%/2
70%/2

Front Squat
(65%/3)3

Conditioning
For time:
50 Clean & Jerks*
*EMOM: Complete 6 T2B - starting with the T2B

Tuesday

Spring Jump Start Nutrition Challenge starts next Monday, February 13th. Come to a Challenge Intro Talk at CFCP Thursday, Feb. 9th 6:30pm or Saturday, Feb. 11th 11:30am. Coach Lauren will be at the gym this week to answer any questions or concerns you might have about the challenge. Sign up here: https://goo.gl/forms/h39LNw6nX2QzP5MC2

Row Conditioning
2 sets of: 6x200m, :20 rest
Rest as needed between sets

Conditioning
"Diane"
21-15-9
Deadlift (225/155#)
HSPU

Monday

Huge Thanks to everyone that came out to compete, help, or watch on Saturday!! It was a blast!! Congratulations to all the athletes and to those that placed top of their divisions and had to stand on the tiny boxes. We hope you liked your prizes.

Conditioning
"Jackie"
1,000m Row
50 thrusters (45/35#)
30 Pull-ups