8-30 WOD

Labor Day holiday schedule reminder: No Sat class tomorrow, Sun 4pm, and Mon 4:30 &5:30pm).

Friday:

WarmUp
Run 400m
Mob: BandyLunge
2 Rounds
5 BackSquat (BB)
5 PullUp

1) 5 Sets
BackSquat x 3 reps
Rest 30 sec
StrictPullUp x MaxReps(-1) [♥ band them, >10 weight them]
Rest 90 sec

2) 3 Rounds ForTime
50 DoubleUnder
15 WallBall
10 Toes2Bar

Cool
Roll

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8-29 WOD

WarmUp
Row 500m
2 Rounds
5 PushUp
5 Bootstrap
1) Take 20 min to work on Handstand Hold/Walking, alternate with LSit and Forward/Dive rolls.
2) Tabata FrontSquats (empty bar); Rest 2m
Tabata Dips; Rest 2m
Tabata Row
Cool
Roll

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8-27 WOD

Tuesday!

WarmUp
Row 750m
Mob: Pigeon
2 Rounds
6 PullUp
6 PushUp
12 Lunge+PassThru
2 Laps SideToSideLongJump

Skill: Deadlift

1) AMRAP7
7 DeadLift @75% 1rm
Sprint 20m
14 Pistol
21 DoubleUnders
Sprint 20m
Rest 6 min

2) AMRAP7
14 WallBall 20/14#
BurpeeBroadJump 15m
BearCrawl 15m
Cool
BBAntShoulderSmash
Roll

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Reminder:
Eat lean meats and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift,clean,squat,presses, c&j, and snatch. Similarly master, the basics of gymnastics:pull-ups,dips,rope climb,push-ups,sit-ups, presses to handstands, pirouettes,flips,splits, and holds. Bike, run, swim, row, etc, hard and fast. 5-6 times a week mix these elements in as many combinations and patterns as creatively will allow.

Routine is the enemy. keep workouts short and intense. Regularly learn and play new sports.

-Coach Glassmen
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8-25 WOD ‘END Of Summer BASH’!

Sunday, August 25th!

NO 2:00pm Oly or Intro’s today.
3:00pm Mobility/Open gym

then

4:00pm End of Summer Surprise WOD!
Followed by Paleo potluck
Bring your favorite paleo dish!

Calling all athletes, please join your friends at CFSWP for this ‘End of Summer Surprise WOD event’. We are also celebrating Natasha and Houston! Members with CFSWP for over a year and half and they will be having a bouncing baby boy very soon. Join us for an afternoon of fun! Followed by a toast.

Bring a friend to join in on this fun surprise WOD …we will scale it for them.

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8-24 WOD

It just keeps getting better and better at CFSWP!! New class time updates for September! Starting 9/9.

Because of recent demands, we will now be offering CrossFit classes Monday-Friday at 6:00am instead of just MWF.

AND

We will also be adding 7:00am on Tuesday and Thursday. Join us for Open Gym/GS with coach Jen K!

WOD:

Saturday: 9:00am CF with Jen K

Warm Up:
6min jump rope (3x 2min on, 1min off)
Mob – box lunge; shoulder w PVC
2x
10 wall squats
10 HR push-ups

Jen’s Delight!

WOD: for time
10 push press (95/65)
20 push-ups
30 SDLHPs (95/65)
40 walking lunges
50 4-count mountain climbers
40 walking lunges
30 SDLHPs (95/65)
20 push-ups
10 push press (95/65)

$$ 4x 400m (rest 1:1)

*Summer Functional Fitness Bootcamp at 11:00am has ended.

See you all Sunday for our End of Summer Bash! Surprise WOD starts at 4:00pm, followed by Paleo Potluck and toast to Huston & Natasha!

8-23 WOD

WOD:

WarmUp
Run 400m
Mob: BandyLunge
2 Rounds
5 BackSquat (BB)
5 PullUp
1) 4 Sets
BackSquat x 5 reps
Rest 30 sec
StrictPullUp x MaxReps(-1) [♥ band them, >10 weight them]
Rest 90 sec
## SnatchWarmUp (together)
2) 7 Rounds ForTime
3 PowerSnatch 135/95#
Row 250m
Cool
Roll

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8-21 WOD

WarmUp
Row 500m
Mob: TSP, QuikHip
2 Rounds
5 TigerPushUp
10 OHS (pvc)
## CleanWarmUp (together)

1) 12-9-6
Clean 135/95#
RingDip

Rest 7 min

2) 3 Rounds ForTime
Run 400m
15 OHS 95/65#

Cool
Roll

Nice work today!
Nice work today!