0600, 1145, and 1630 Class @ MASS 1 Compound, Bldg 1782

DOWN TO OUR LAST FEW T-SHIRTS - GET YOURS TODAY!

Warmup
100m High Knee Skip
20 DU's
10 HSPU
10 One Arm KB Snatch (5 each arm)
5 Skin the Cat

WOD
“Evita”
3 Rounds for Time of:
800m Run
30 x KB swing (2/1.5 pood)
30 x Pull-ups


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“If you only do what you know you can do- you never do very much.” - Tom Krause

0600, 1145, and 1630 Class @ MASS 1 Compound, Bldg 1782

DOWN TO OUR LAST FEW T-SHIRTS- THEY'RE THE SPRING RAGE!

Warmup
50m Bear Crawl
10 Walking Lunges w/25lb plate overhead
10 Box Jumps
Rope Climb, 1 Ascent
4-3-2 reps of each movement (BS, SP, DL)

WOD
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.

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"Suffer the pain of discipline or suffer the pain of regret!" - Unknown

0600, 1145, and 1630 Class @ MASS 1 Compound, Bldg 1782

DOWN TO OUR LAST FEW T-SHIRTS- THEY'RE THE SPRING RAGE!

Warmup
300m Row
20 Pass Throughs w/PVC
5 Front Squats (95/65lbs)
5 Shoulder Press (95/65lbs)

WOD
"Fran"
21-15-9
Thruster (95/65lbs)
Pull-up's

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Show up...DO WORK!

0600, 1145, and 1630 Class @ MASS 1 Compound, Bldg 1782

DOWN TO OUR LAST FEW T-SHIRTS- THEY'RE THE SPRING RAGE!

Warmup
40 DU's
10 Toes 2 Bar
10 HSPU
3 x 10 Second "L" Holds

WOD
3 Rounds for Time:
800m Run
50 GHD Sit Ups
50 Back Extensions

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"Challenges are what make life interesting; overcoming them is what makes life meaningful."
- Joshua J. Marine

1145 Class @ MASS 1 Compound, Bldg 1782

No 0600 or 1630 class class

-From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles.
-Take left (first street after Access Rd).
-New Facility will be the first building on the right.

NEW CFCP SHIRTS ARE HERE AND THEY ARE GOING FAST!

Warmup:

2 rds:
10 Air Squats
10 Push ups
10 Pull ups
10 Sit ups

WOD:

5K Run

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Forrest: That day, for no particular reason, I decided to go for a little run. So I ran to the end of the road, and when I got there, I thought maybe I'd run to the end of town. And when I got there, I thought maybe I'd just run across Greenbow County. And I figured since I run this far, maybe I'd just run across the great state of Alabama. And that's what I did I ran clear across Alabama. For no particular reason, I just kept on going. I ran clear to the ocean. And when I got there, I figured since I'd gone this far, I might as well turn around, just keep on going. When I got to another ocean, I figured since I've gone this far, I might as well just turn back, keep right on going. When I got tired, I slept. When I got hungry, I ate. When I had to go, you know, I went. - Forrest Gump (1994)

0600, 1145 and 1630 Class @ MASS 1 Compound, Bldg 1782

-From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles.
-Take left (first street after Access Rd).
-New Facility will be the first building on the right.

NEW CFCP SHIRTS ARE HERE AND THEY ARE GOING FAST!

Warmup:

500m row
50 Double Unders
10 Toe to Bar
10 Good Mornings
5 HSPU's
5 Skin the Cats

WOD:

Helen
3 Rds for time
400m Run
21 KB Swings (1.5/1 pood)
12 Pull ups

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"I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power! I AM BEOWULF!"

0600, 1145 and 1630 Class @ MASS 1 Compound, Bldg 1782

-From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles.
-Take left (first street after Access Rd).
-New Facility will be the first building on the right.

NEW CFCP SHIRTS ARE HERE AND THEY ARE GOING FAST!

Warmup:

Burgener Warm up 3x
3 Triple Extension from the Ground @ 75, 100, 125% of 1 rep max,
3 Triple Extension from the Low Hang @ 75, 100, 125% of 1 rep max
3 Triple Extension from the High Hang @ 75, 100, 125% of 1 rep max
10 Front Squats (65/95)
10 K2E w/ 20lb Med Ball
15 Russian Twist w/ 20lb Med Ball

WOD:

Power Clean
5-5-5-5-5

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“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” - Bruce Lee

0600, 1145 and 1630 Class @ MASS 1 Compound, Bldg 1782

-From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles.
-Take left (first street after Access Rd).
-New Facility will be the first building on the right.

NEW CFCP SHIRTS ARE HERE!

Warmup:

200m row
5 Muscle ups
15 GHD situps
15 Back Extensions
3x5sec L sits
20 trunk rotations w/45 or 25lb plate
10 Push jerks w/45lb bar

WOD:

AMRAP in 20 minutes
400m Run
40 Wall Ball Shots


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“Simplicity is the key to brilliance” - Bruce Lee

0600, 1145 and 1630 Class @ MASS 1 Compound, Bldg 1782

-From the front gate travel straight on Roosevelt Blvd for approx 3.5 miles.
-Take left (first street after Access Rd).
-New Facility will be the first building on the right.

NEW CFCP SHIRTS ARE HERE!

Warmup:

5 C2B Pull Ups
5 HSPU
10 Toe 2 Bar
10 Hip Extensions
10 OH Squats (45/PVC)

WOD:

Barbara : 5 rounds for time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

3 min rest after each round.

For this WOD each athlete is required to manage their own rest intervals, if you have a stopwatch bring it.

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"Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body." - Arnold Schwarzenegger