Tuesday

Row 
1k for time
Bench Press
5 5 5 5

Conditioning
5 Rounds
15 Deadlift
10 Shoulder 2 Overhead
Run 1 Lap
Use an axle bar. Men with 45lb plates women 25lb

Thursday

No 10am or 6:30pm Classes today
A
Recovery / Make Ups
B
Mobility
C
10 Min AMRAP
3 Bar Muscle Ups (or Pull Ups)
6 Axle Shoulder 2 Overhead (155/95)
9 Axle Deadlifts
Then 2 Min Max Double Unders

CrossFit Games Update: March 26, 2014 - [video]

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209,585: Rise of the Open - [article]

Wednesday

Strength
Front Squat 2 2 2 @ 90%
Snatch 2 2 @75% 2 2 @ 80% 1 1 1 @ 85% 1 @ 80%
Push Press  2 2 1 1 1 all @ 75% or more
Snatch Pull 3 3 @ 100% 2 2 @ 105%

W.O.D.
Run 1 Lap
10 Axle Push Press (115/75)
15 GHD Sit Ups or 25 Ab Mat
20 Burpees
30 Walking Lunges
40 Double Unders
45 Axle Deadlifts
40 Double Unders
30 Walking Lunges
20 Burpees
15 GHD Sit Ups
10 Axle Push Press
Run 1 Lap

Training CrossFit vs. CrossFit as a Sport

Saturday

 A few of the fabulous CFCP ladies

Strength
Make Up

Partner W.O.D.
3 Rounds
15 Wall Ball
10 Burpees
 Then
30 Axle Bar Shoulder to OVH
40 Axle Bar Deadlift
50 Pull Ups
60 Push Ups
Then 3 Rounds
Run 2 Laps
10 Med Ball Toss Sit Ups
10 Ovh Squats
10 Burpees

Saturday

With a partner complete 65 reps of the following in a order of your choice
H.R. Push Ups
Air Squats
Pull Ups
Axle Bar Dead Lifts (175/95)
Axle Bar SDHP   (95/55)
Tire Flips
K.B. Snatches  (53/35)
Walking OVH Lunges 45/25
200m Sled Push/Drag
Row 1K

Saturday

Enlarge image   From CrossFit.com

Jason Khalipa sets World Record "Jackie" time of 5:04, NorCal Regional.

Strength
Make up
W.O.D.
4 Rounds, 4 Min Each Round
400m Run
14 K.B. Swings
Max Axle Deads with remainder of the round.  (205/125)

Sunday we will meet at 7am and leave at 7:15 for Santa Rosa
Monday We will have a 9AM Class Only!