The hot summer months are upon us. With the rise in temperature along with high intensity training comes the increased risk of heat injury. In order to mitigate our athletes becoming a heat casualty, the CFCP coaching staff recommends that all athletes maintain an adequate level of hydration at all times. Also, all athletes participating in class are required to have a hydration source on-hand. Thank you.
- CFCP Coaching Staff
Come join us in a farewell WOD and BBQ for LtCol P.R. Weaver and family on Saturday 25 June @ 1000@ Bldg 1782. RSVP at the CFCP White board. More details to follow!
Warm up
400 m run
20 Box jumps 24/20
20 Pull Ups
WOD
HSPU ladder
1st minute 1 HSPU, 2nd minute 2 HSPU's, 3rd minute 3 HSPU's and so on until HSPU's can no longer be completed in the minute.
200 Double unders
Post time completed to comments:
The difference between try and triumph is just a little umph! – Marvin Phillips
The hot summer months are upon us. With the rise in temperature along with high intensity training comes the increased risk of heat injury. In order to mitigate our athletes becoming a heat casualty, the CFCP coaching staff recommends that all athletes maintain an adequate level of hydration at all times. Also, all athletes participating in class are required to have a hydration source on-hand. Thank you.
- CFCP Coaching Staff
Come join us in a farewell WOD and BBQ for LtCol P.R. Weaver and family on Saturday 25 June @ 1000@ Bldg 1782. RSVP at the CFCP White board. More details to follow!
Warm up
15 Thrusters 95lbs
20 Ring Dips
30 Double Unders
WOD
A bear named Cindy
5 rounds for time:
1 round of the Bear complex (7x reps), 115 The Bear complex
-7 Sets of the following sequence:
-1 Power Clean
-1 Front Squat
-1 Push Press
-1 Back Squat
-1 Push Press 1 round of Cindy Cindy
-5 Pull-Ups
-10 Push-ups
-15 Squats
Post time to comments
The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.
– Vincent Lombardi
The hot summer months are upon us. With the rise in temperature along with high intensity training comes the increased risk of heat injury. In order to mitigate our athletes becoming a heat casualty, the CFCP coaching staff recommends that all athletes maintain an adequate level of hydration at all times. Also, all athletes participating in class are required to have a hydration source on-hand. Thank you.
- CFCP Coaching Staff
Come join us in a farewell WOD and BBQ for LtCol P.R. Weaver and family on Saturday 25 June @ 1000@ Bldg 1782. RSVP at the CFCP White board. More details to follow!
The hot summer months are upon us. With the rise in temperature along with high intensity training comes the increased risk of heat injury. In order to mitigate our athletes becoming a heat casualty, the CFCP coaching staff recommends that all athletes maintain an adequate level of hydration at all times. Also, all athletes participating in class are required to have a hydration source on-hand. Thank you.
- CFCP Coaching Staff
Come join us in a farewell WOD and BBQ for LtCol P.R. Weaver and family on Saturday 25 June @ 1000@ Bldg 1782. RSVP at the CFCP White board. More details to follow!
The hot summer months are upon us. With the rise in temperature along with high intensity training comes the increased risk of heat injury. In order to mitigate our athletes becoming a heat casualty, the CFCP coaching staff recommends that all athletes maintain an adequate level of hydration at all times. Also, all athletes participating in class are required to have a hydration source on-hand. Thank you.
- CFCP Coaching Staff
Come join us in a farewell WOD and BBQ for LtCol P.R. Weaver and family on Saturday 25 June @ 1000. RSVP at the CFCP White board. More details to follow!
Warm up
3 x Burgener Warm up
5 skin the cats
10 hand stand push ups
15 box jumps
WOD
Clean & Jerk
3-3-3-3-3
Row 1000m
.
"Something we were withholding made us weak, until we found it was ourselves."
- Robert Frost
The hot summer months are upon us. With the rise in temperature along with high intensity training comes the increased risk of heat injury. In order to mitigate our athletes becoming a heat casualty, the CFCP coaching staff recommends that all athletes maintain an adequate level of hydration at all times. Also, all athletes participating in class are required to have a hydration source on-hand. Thank you.
- CFCP Coaching Staff
The hot summer months are upon us. With the rise in temperature along with high intensity training comes the increased risk of heat injury. In order to mitigate our athletes becoming a heat casualty, the CFCP coaching staff recommends that all athletes maintain an adequate level of hydration at all times. Also, all athletes participating in class are required to have a hydration source on-hand. Thank you.
- CFCP Coaching Staff
Warm-up
20 Pistols (10 each leg)
10 Dead hang pull-ups
5 HSPUs
Burgener warm-up x3
WOD
"Skill Transfer"
Snatch Push Press
3-3-3-3-3
Overhead Squat
3-3-3-3-3
Press Under
3-3-3-3-3
Heaving Snatch Balance
3-3-3-3-3
Snatch Balance
3-3-3-3-3
All skills will be done at 95lbs
This is a skill day first and foremost but will smoke your shoulders and get your heart rate up as well. Make the most of these "skill" days and WORK HARD on getting better when not racing the clock.
The hot summer months are upon us. With the rise in temperature along with high intensity training comes the increased risk of heat injury. In order to mitigate our athletes becoming a heat casualty, the CFCP coaching staff recommends that all athletes maintain an adequate level of hydration at all times. Also, all athletes participating in class are required to have a hydration source on-hand. Thank you.
- CFCP Coaching Staff
Warm-up
500 Meter Row
10 Over the Box Jumps
Work into your sets of each of the movements in the WOD
WOD
Front Squat
3-3-3-3-3
Push Jerk
3-3-3-3-3
Post weights to comments
CFCP athletes and coaches Dean (with weight overhead) and Kyle (in cammies judging) during the CrossFit Leatherneck Throwdown in Afghanistan on 4 June. KEEP IT UP GENTS!!!!!!!!! We know you are representing CFCP very well out there!
The hot summer months are upon us. With the rise in temperature along with high intensity training comes the increased risk of heat injury. In order to mitigate our athletes becoming a heat casualty, the CFCP coaching staff recommends that all athletes maintain an adequate level of hydration at all times. Also, all athletes participating in class are required to have a hydration source on-hand. Thank you.
- CFCP Coaching Staff
Warm-up
10 Jumping Squats
5 HSPUs
5 Pull-ups
2 Rounds of WOD w/o the DUs at 65lbs
-Work on understanding the finer details of the different movements
WOD
"Clean it up"
AMRAP in 20 minutes of:
3 Cleans
3 Power Cleans
3 Hang Cleans
3 Power Hang Cleans
30 Doubles Unders
The hot summer months are upon us. With the rise in temperature along with high intensity training comes the increased risk of heat injury. In order to mitigate our athletes becoming a heat casualty, the CFCP coaching staff recommends that all athletes maintain an adequate level of hydration at all times. Also, all athletes participating in class are required to have a hydration source on-hand. Thank you.
- CFCP Coaching Staff
Warm-up
400 meter run
12 Push-ups (games standard)
10 Box jumps (24/20)
8 Thrusters (95/65)
WOD
Regional WOD #6
For time:
Row 20 Cal
30 Burpees
40 Ground-to-overhead (95/65)
50 Toes-to-bar
100 ft overhead walking lunge (45/25)
150 ft sprint
Post time to comments
CFCP athlete and coach Christi King killing some overhead squats. Notice her arms are locked out, she has active shoulders and her elbows are behind her ears (head though the window).....this is what we are looking for!!
The hot summer months are upon us. With the rise in temperature along with high intensity training comes the increased risk of heat injury. In order to mitigate our athletes becoming a heat casualty, the CFCP coaching staff recommends that all athletes maintain an adequate level of hydration at all times. Also, all athletes participating in class are required to have a hydration source on-hand. Thank you.
- CFCP Coaching Staff
Warm-up
200m row
Bergener warmup 3x
10 ring pull-ups
10 ring dips
3 5 sec L-sits
WOD
Regional WOD #5
“Amanda”
9-7-5 reps for time of:
Muscle-up
Squat snatch (135/95lbs)
Post time to comments.
Amanda Miller 2009 CrossFit Games competitor, passed away April 23, 2010 from melanoma cancer.
