Workout Of The Day

A. Close Grip Bench Press

  • 6x3 @ 70-90%

B. 20 Minute AMRAP (The Opens WOD 11.5)

  • 5 Power cleans (145/100)

  • 10 Toes to bar

  • 15 Wall balls (20/14)

***Schedule Change as of February 15th. Morning classes will be moved to 530a and 630a***

Olympic Lifting

  1. 15min to find max Snatch

  2. 15min to find max Clean&jerk

  3. Snatch Grip Sots Press 3x5

  4. Snatch Grip RDL 3x5

Endurance

  • Row 850m

  • Rest 2:30 - Do 30 HR Pushups

  • Row 750m

  • Rest 2:15 - Do 30 TTB

  • Row 650m

  • Rest 2:00- Do 10 Burpees

  • Row 550m

  • Rest 1:45 - Do 10 Strict Pullups

  • Row 450m

  • Rest 1:30 - Do 20 Air Squats

  • Row 1000m

***Schedule Change as of February 15th. Morning classes will be moved to 530a and 630a***

A. Every 90sec for 15min

  • 3 Clean and Jerks starting at 50-60%

B. 12 Minute Alternating EMOM

  • 50 Double Unders

  • 15 Pullups

  • 10 OHS 95/65

  • 50 Double Unders

  • 15 Burpees

  • 10 Hang Snatches 95/65

  • 50 Double Unders

  • 15 Pullups

  • 10 OHS 95/65

  • 50 Double Unders

  • 15 Burpees

  • 10 Hang Snatches 95/65

***Schedule Change as of February 15th. Morning classes will be moved to 530a and 630a***

A. Strict Press

  • 5 @ 65%

  • 4 @ 70%

  • 3 @ 75%

  • 2 @ 80%

  • 1 @ 90%

  • 20 @ 50-60%

B. 10 Rounds for Time

  • 12 KBS 53/35

  • Even Rounds 10 Pushups

  • Odd Rounds 7 HSPU

***Schedule Change as of February 15th. Morning classes will be moved to 530a and 630a***

A. EMOM for 10 Minutes

  • 3 Front Squats @80%

B. 15 Minute AMRAP

  • 200m Run

  • 5 Thrusters 155/105

  • 7 Deadlifts 155/105

  • 9 Box Overs 24/20

***Schedule Change as of February 15th. Morning classes will be moved to 530a and 630a***

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WOD Friday 01/29

4 Sets for Time:

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A. Every 90sec for 15min (10sets) 1 Hang Snatch + 3 OHS starting at 50-60% of 1rm snatch B.12min Alternating EMOM 70 Double Unders 20 Burpees 30 Box Jumps 24/20 65 Double Unders 15 Burpees 25 Box Jumps 60 Double Unders 10 Burpees 20 Box Jumps 55 Double Unders 5 Burpees 15 Box Jumps

A. 5sets @60/65/70/75/80% 3 position pause snatch -bottom up -3sec pause at the knee snatch+ Paused hang snatch + Paused high hang snatch B. 3sets 2 Front Squats + 1 Jerk @65/75/85% C. Clean Grip Sots Press 3x3 D. Good Mornings 3x3 End. 5 rounds 500m Row 400m run

Happy Thanksgiving CFPT!!! We are so thankful for each and every one of you!!! Hours: Today: CLOSED Tomorrow: Open Gym 12-2 Saturday & Sunday: Normal Hours