Thursday

Strength
Bench Press
Work up to today's 1rm

Conditioning
Emom 10 min
3 Hang Clean
3 Shoulder 2 Overhead
3 Overhead Squats

Emom 10 Min
3 Box Jumps 30/24
10 Push Ups
10 Sit Ups

1st Work Out of the Super Bowl Shootout has been posted here

Thursday

Strength
Work up to a max 2 rep Clean & Jerk

Conditioning 
50 Deadlifts 135lb/95lb
40 Sit Ups
30 Push Ups
20 Hang Cleans 135lb/95b
800m Run
20 Shoulder to Ovh 135lb/95lb
30 Wall Balls 20lb/14lb
40 Toes 2 Bar
50 Double Unders


Reminder please make October payments by Saturday Oct 3rd. Also Thursday mornings we have a 8am class now! 

Tuesday

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean (squat) + High Hang Clean (Squat)
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
B.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
C.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 185 lbs, Women = 125 lbs.
Rest exactly 6 minutes, and then:
D.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 135 lbs, Women = 95 lbs.

How Fish Oil Can Help You Lose Fat

Top 5 Things To Expect At A CrossFit Gym

Monday

A.
Four Sets of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups x max reps
Rest 2-3 minutes
B.
Three rounds for time of:
Deadlift x 15
Hang Power Clean x 12
Front Squat x 9
Jerk x 6
Use the same barbell for all movements. Recommended weights are 155/105 lbs.

3 Reasons to Eat Grass Fed Beef 

3 Reasons to Eat Grass Fed Beef Written by Invictus Member Kristi Lee Graham, Founder of True Pasture Beef. Grass Fed Beef is a term you may be hearing more and more these days. You may see it in the description of food on your menus, stamped “USDA Grass Fed” on certain packaged meats in grocery stores, from a local CSA at your Farmer’s Market, or you’ve been seeing it online. Fun fact: all cattle eat grass in one form or another, so what does “Grass Fed Beef” really mean? According to the USDA “grass and forage shall be the feed
Read more →

Friday

A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.
B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.
C.
3 Rounds
Run 400m
20 Wall Ball
15 Box Jumps 

Saturday

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ 80%
Rest as needed between sets
B.
With a partner 20 rounds for time of:
Run 1 Lap
10 Air Squats
5 Hang Cleans (135/95)

Outside Magazine still thinks that someone lifting a barbell must be a powerlifter.

http://www.outsideonline.com/fitness/bodywork/the-fit-list/High-Intensity-Litigation.html

7 Reasons Why You Should Date A CrossFit Girl

Easy Chocolate Almond Butter Cups

Wednesday

 Good Luck to Mitch and Dakota in the Open

A.
Six sets of:
2-Position Clean
(one from the floor, then the hang)
Rest as needed
B.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 70-75%
Rest 2 minutes between sets
C.
3 Rounds
Run 1 Lap
12 Toes-to-Bar
10 Alternating Pistols
5 Dead Lift 255/ 165

Monday

A.
Every two minutes, for  12 minutes (6 sets):
Front Squat x 1 rep @ 85-95% B.
Work up to a
Hang Clean + Jerk @ 85-90%
C.
For times:
185/135 lb Ground to Overhead x 10 reps
Rest 2 minutes
155/105 lb Ground to Overhead x 10 reps
Rest 2 minutes
135/95 lb Ground to Overhead x 10 reps
D.
Six sets for times of:
20 Double-Unders
15 Wall Ball Shots (30/20 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Everything you need to know about body fat

"Bartendaz: 'Mind Up'" - CrossFit Journal video [ipod] [mov] [HD mov]

Monday

A.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 80-85%
B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-90%
Rest as needed
C.
Five sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds
D.
Every minute, on the minute, for 10 minutes: Or 10 Min AMRAP
Odd Minutes – 15 Wall Ball Shots (30/20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups

"Kettlebell Shoulder Press" with Jeff Martone - video [ipod] [mov] [HD mov]

Tuesday

Enlarge Image

Kendrick Farris.

Strength
DeadLift 5 5 5 5 5
Weighted Pull Ups 3 3 3 3 3

W.O.D.
 AMRAP 3 Minutes:
5 Deadlift 115/75
5 Hang Power Clean
5 Burpee Over Bar
Rest 1 Minute and Repeat for 4 sets of AMRAP 3 minutes. 
Pick up where you left off after breaks.

"The Truth Behind Lulu's Lemons?" by Emily Beers, CrossFit Journal article [pdf]

Monday

Strength
Front Squat 3 3 3 3 @85%
Snatch 3@75% 2 2 2 2@80%
Split Jerk (hold split 3 sec) 3@75% 2 2 2 2 @80%

W.O.D.
5 Min Amrap
4 Burpees
8 Hang Cleans (155/105)
12 Toes 2 Bar
Rest 2 Min
5 Min Amrap
4 Burpees
8 Pull Ups
12 Deadlifts (155/105)

If Time
Clean Pull 3 3 3 @100% of clean

Tuesday

 We now offer all of these Products, Let us know if you have any questions about any of them

Strength
Power Clean 2 2 2 2 2 All at 75%+
Bench 5 5 5 5 5  Increase Volume from last week

W.O.D.
Run 400m
15 Pull Ups
20 Hang Cleans (135/95) Scale if takes more than 2 sets to complete
25 K.B. Swings
30 Double Unders (90 S.U.)
50 Sit Ups
30 Double Unders
25 K.B. Swings
20 Hang Cleans
15 Pull Ups
Run 400m

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

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

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

Thursday

Strength

Back Squats

Work up to 3 sets of 1 at 90% or more

W.O.D.
Team DT

10 Rounds
12 Deadlifts (155/105)

9 Hang Power Cleans
6 Push Jerk

The athletes will switch on and off movements meaning, athlete A does the deadlifts, athlete B does the cleans, and athlete A does the push jerk. The next round everything flip-flops.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J. 

Affiliate Cup Champions: Hack's Pack Ute - [video]

Tuesday

Enlarge image From CrossFit .com

Samantha Briggs, The Cinco 1 Event.

Skill
2 Min Max Double unders

Strength
Hang Clean 5 5 3 3

Press 5 5 3 3 3

 W.O.D.

“Partner Angie“

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Complete each exercise before moving to the next. Use a partner, scale the reps, or both. If you have a burning desire in your heart to do this individually I will plan on it for next week.

Fittest Woman On Earth: Samantha Briggs - [video]

Monday

Happy Birthday Kristen! We hope you had fun yesterday!

Strength
Split Press 5 5 5 3 3
EMOM 8 min 2 hang clean and 10 Push ups

B Day W.O.D.
4 Rounds
7 Clean & Jerk (135/95)
14 Pull Ups
28 Double Unders.

"Loading The Hamstrings" with Coach Burgener - video [ipod] [mov] [HD mov]

Monday

Come check out the make-over of CrossFit Cameron Park 2.0....bet you will be surprised! Pictures will be posted tomorrow. Gym is back to normal hours now! Hope everyone had a great Holiday weekend!

Strength:
Press- 3-3-3-3-3
Hang Cleans 3-3-3-3-3

W.O.D-
5 rounds-
Rest 1 min after each round

Run 2 laps
7 Thrusters 135/95lb, or intermediate wt- 95lb/65lb, beginner wt- 65lb/35lb

Monday

Strength
Bench 5 5 5 5
D.B. Bench 8-12 reps immediately after hitting your set of 5 with the bar

W.O.D.
4 Rounds
5 "L Sit" Pull ups
8 Hang Cleans (155/100)
8 Back Squat

Good Job CFCP, we had a team place 6th this weekend at the Legendary Competitor CrossFit Competition here were the results, we had a great time!

"Structure and Purpose" with Lucas Parker - [video]