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#)