Saturday

"Hotshots 19"

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

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from CrossFit.com

Friday

Strength
Make Up
 DB Walking Lunges 3 sets of 8 each leg
Hand Stand Push Up Practice or 2 sets ME Unbroken
Hand Stand Walk or Shoulder Touch Practice

W.O.D.
9 Rounds
5 DB Thrusters 50 lbs
5 Strict Chin Ups
10 Sit Ups

Support the Hotshots

CrossFit's Memorial WOD At CFCP 8/31 9am Only

CrossFit's Memorial WOD August 31st  9:00

Support the families of the fallen Hotshots

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

"Hotshots 19"

• Six rounds for time of:
• 30 Squats
• 135 pound Power clean, 19 reps
• 7 Strict Pull-ups
• Run 400 meters

Donate Here

Thursday

Strength
Front Squat 3 3 3 3 3
Bench 5x5 Try to use the same weight on each set. Rest 60-90 sec max

W.O.D.
5 Rounds
6 Deadlift  (225/155)(Adv use 275/185)
12 Push Ups
40 Double Unders (120 Singles)

Wednesday

Strength
Push Press 5 3 3 2 2
Split Jerk 2 2 1 1

W.O.D.
Run 1 Mile or Row 2k
10 Power Cleans (165/115)
20 Pistols
20 Ring Dips
10 Box Jumps (30/24")
Run 1 Lap

*25 minute time cap

Tuesday

Strength
Find Max 2 Position Snatch (knee then ground)
Then 3 sets of 4 Snatch High Pull from Knee Use weight a about your max snatch

W.O.D.
20 Toes 2 Bar
20 K.B. Swings  (70/53)
5 Burpees
15 K.B. Swings
10 Burpess
5 K.B. Swings
20 Burpees
20 Toes 2 Bar

Monday

Strength
Every other Min for 10 Min 5 Back Squat @75-80%
Weighted Pull Up 2 2 2 2

W.O.D.
4 Rounds
10 Hang Squat Cleans (95/65)
5 Chest to Bar Pull Ups (Advanced Bar Muscle Ups)
Run 1 lap

Saturday

BBQ Today!!

BBQ and Open House, Stop by for lunch and hang out with us today!

3837 Quest Ct.

Friday

 We had a good turn out yesterday at 4:30 to join Mitch in his last WOD before leaving for College.

Strength
Snatch  Practice
Jerk  Work
Or Make up Strength

W.O.D.
10 Power Snatch's (115/75)
15 Walking Lunges
20 Push Press
25 Push Ups
30 Back Squats
35 Sit Ups
40 Dead Lifts
45 Air Squats
50 Double Unders

Make sure to Join us Saturday for our Open House and BBQ!! 11:30 to 2:30pm , no morning classes at 8 or 9. If you want to do a WOD there will be 4 time slots to workout during the BBQ anyone can join in on the workout it will be fun!

Thursday

Strength
Front Squat  5@70%  4@80%  3@85%   3@90%
Bench  20-15-10-5-1 (Heavier than last time)(5 sec count on when lowering last set)

W.O.D.
21-15-9
Hang Clean (135/95)
Pull Ups

Wednesday

Strength
Deadlift
Work up to 90% Go for as many as 5 sets of 1 @90%+

Team W.O.D.
Run with K.B(53/35) & Plate(45/25) to Sleds
5 rounds
10 K.B. Snatch (5ea)
100' Sled Push (50 down & back) (90/45lb on sleds)
Farmer Carry 1 Lap K.B. & Plate

Top athletes throw down at the 2013 CrossFit Tour - Men [video] Women [video]

Tuesday

Strength
Squat Clean 1 1 1 1 1 1
Weighted Pull Up 1 1 1 1 1

W.O.D.
5 rounds
20 Wall Ball
20 Russian Twists
10 Med Ball Sit to Stand & Slam
Run 1 Lap with ball

YOU MUST hold and control MB for the entire 5 rounds of the workout. 5 burpee penalty anytime ball leaves hands except during WB & Slam (this includes loss of control on the WB as well)

Monday

Strength
Hang Snatch 3 3 3 3
Over Head Squat 5 5 5 5

W.O.D.
"Jack"
20 min AMRAP
10 Push Press (115/75)
10 K.B. Swings (53/35)
10 Box Jumps

Saturday

Make Up Strength-

3 Rounds:
Run 400m
10 Box Jumps
10 SDHP 95lb/65lb
10 Thrusters

*Rest 1 min after each round

Next Saturday- August 24th there will be NO Morning CLASSES due to the BBQ!
Don't forget to join us from 11:30 to 2:30 Hamburgers and Hot Dogs will be provided please bring a side dish or drinks to share, family and friends welcome!

* If you want to work out we will be having heat times for workouts @ 12, 1 and 2pm 
I will post a sign up sheet Monday in the gym for signs ups, any members may do a wod. Show your family and friends what you can do!

Friday

Enlarge image

"Found my five-year-old doing this after watching the CrossFit Games"
- Derek from CrossFit.com

Strength
Back Squat: Work up to at least one single at 90% If time hit as many as 6
Push Press: Find Max

W.O.D.
10 rounds
7 Burpess
7 Knees to Elbows

Thursdsay

Strength
EMOM
2 Snatches for 7 Min
2 Clean 7 Jerk for 7 Min

W.O.D.
8-7-6-5-4-3-2-1
Clean & Jerk (155/115)
Muscle-Ups

Wednesday

Strength
Deadlift 5 5 5 5 5

W.O.D.

3 Rounds
400m Run
12 Pullups
6 Front Squats 135/95 (ADV. 165/115) 
REST 2 minutes after last person is finished 

Then “Death By Thrusters” start with 2 thrusters (95/65) then add 2 every minute until unable to complete them

The Real Suck

7 Things You May Be Doing That Impair Workout Recovery

Tuesday

Skill -
-Max Effort HSPU 3 sets
- 500m Row for time
-Make up Back Squats if missed Monday

W.O.D-
5 Rounds of:
30 Double Under's or 60 Single's
10 Air Squats
5 Hang Cleans (135/95)
Run 1 lap

Fixing Your Dip Issues

Monday

One of the Brutal Hills on the Trail run Sat Morning at Femme Fit

Strength
Back Squat  Sets of 8 @ 65, 70, 75 & 80%
Front Squat  Sets of 5 @ 60, 65 & 70%
3 Sets of Max Effort Strict Chest 2 Bar Pull Ups

W.O.D. (Same as 2/22/12) 
50 Double Unders (150 singles)
15-12-9
Wall Ball
Box Jumps
T2B
Burpees
K.B. Swings
Lunges

Finish with 50 Double Unders

Femme Fit 2013 - Another competition in the books this weekend, and it was an awesome day! I am a little sad that Megan was the only female from CFCP to make this one. It was the toughest we've been to but I know we have a few more ladies that would have competed well and had a great time doing it.  Just the sheer amount of volume in this competition was pretty tough.  I think overall there was close to the amount of work completed as there was in Fittest of the Sierras, and that one was a 2 day competition.

    It started with a 3.5 mile trail run which had some crazy hills and reminded me of parts of Tough Mudder. I think the winner was around 35 min and Megan did well about 4 min behind. We aren't sure but figured she finished around the top 15.  
    Next the athletes were given 10 min to find a max lift on the Snatch and C&J. Megan did no where near as well as she hoped but we did learn some valuable lessons from the experience. The thruster Wod was a tough one, a few girls did it at 85lbs and only had to do 30 reps of thrusters twice and box jumps. The winner finished this event sub 5 minutes which was nuts, 60 heavy Thrusters and 30 box jumps. These movements are 2 of Megan's strengths and she definitely moved up after this one.  

    My dad and I were amazed at the 400m sprint event. There were some ex track stars for sure out there, and it showed. On Megan's Heat she ran well but was still blown away by 2 girls who ended up 1st and 2nd in the event overall which was bracket style racing. She came in third just ahead of the rest of her heat but unfortunately only the top 2 from each heat moved on. The last work out had 100lb sandbag carries, burpees and more running. Some of the smaller girls had a tough time with such a heavy, awkward bag.  One of our friends barely weighs more than the sandbag itself.  Megan kept a strong pace on the burpees and sandbag work and then started on her last 400m run of the day. Starting slow and then turning it on big time, she passed 3 girls on the run, the last one with yelling and cheering from the crowd at the finish line to win her heat. 

    At every event there is some incredible motivational, moving moments and its amazing to see athletes that are not professionals struggle, suffer, and give everything to finish and conquer the work outs. Its a fun thing to see and we thank my Mom and Dad for making the trip for the day to watch. We also had a good time with our friends from CrossFit Determination and Level 10 CrossFit.

Friday

 Everyone Loves Wall Balls

Strength
Bench Press 5 5 5 5 5
Weighted Pull up 1 1 1 1 1

W.O.D.
10 Clean & Jerk @ bodyweight
Run 400M
10 Clean & Jerk
100 Double Unders
10 Clean & Jerk
Run 400m 
Three years: Learning Weightlifting

Thursday

Strength
Back Squats
5 Sets of 1  @ 90% or more
Press
3 3 3 3 3

W.O.D.
10 Min AMRAP
1 Jerk 185/115

10 Pull ups

2 Jerks

10 pull ups

3 jerks etc

Wednesday

Strength
EMOM
4 Rounds 3 Position Snatch* (top down) @ 60%
then 6 Rounds 1 Snatch @ 90% or 2 @ 75%

W.O.D.
4 rounds:
4 Hang Squat Cleans (155/105)
12 Hip Extensions or Supermen
Rest 2 Min

*If you watch the video with Pat Barber on the 3 pos snatch. I want to reverse his order. We will go from the top down. Hi-hang - Hang - the ground 

CFCP BBQ

Save the Date! 
August 24th, Saturday
BBQ & WOD at the GYM
11:30-2:30

It is that time again, we haven't had a BBQ in a awhile since we remodeled the gym and we need to show it off!  So invite your family and friends.  Please bring something to share and a lawn chair.
We will be having multiple heats of workouts for people who would like to challenge themselves. We will also have a snow cone machine for the kids, and CFCP shirts, and tank tops for Sale $20.00 each. We would love to see all our member's there, and that way you can meet other people from different classes you may not know yet.

Tuesday

11 Celebrities who CrossFit

Strength

Find Max Over Head Squat

Find Max Weighted Dip

W.O.D.

Row 1 K

Five rounds of:
10 K.B. swings (70/53)

12 K.B. Front Rack lunges

Then:

Run 800m 

Midline

Tabata Alternating Hollow Position and Arch Holds