9/25 WOD – 9/27 WOD

9/27

1.5×5 backsquat

2.
Kev

With a partner, complete as many rounds as possible in 26 minutes of: No partner do half. Scale as needed.

6 deadlifts, 315 lb., each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
55-ft. partner barbell carry, 315 lb.

Post rounds completed to comments.

Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

 

9/26 WOD

1.EMOM 8 x 3 squat clean

For time:
50 wall-ball shots
15 cleans, 135 lb.
50 wall-ball shots
10 cleans, 185 lb.
50 wall-ball shots
5 cleans, 225 lb.

 

9/25

5X5 push press

For time:
50-cal. row
50 toes-to-bars
(Mainsite wod)

AND

Save the date!!! We are giving you lots of time to schedule this super fun event in now while you can..so come and join in one of the most awesome CFSWP events of the year.

Halloween Wod! Party!

Join us for our annual Halloween WOD, followed by a clean eating Potluck and toast (bring your favorite drink and dish).

Prizes for best dressed

*Bring a New friend into any Sat 11:30am class in October and you both will be entered in the drawing.Only Sat please in Oct.

Each time you bring in a new friend to CFSWP on Sat at 11:30am in Oct, your names will be entered.

* Families welcome to cheer you on

Q: If I just started can I participate?

A: YES!!! We want all available athletes to come join in on the fun. Come meet the rest of your community!

Q: What is the cost to participate?
A: Free WOD!

Q: Can I bring a friend?
A: ABSOLUTELY! He/she can participate or just come and cheer you on. Please RSVP.

Q: Should I wear a costume that I can WOD in?
A: Heck yeah! We’ll have a prize for the best dressed

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9/22 – 9/23

Week 2: Every Day Warrior WOD

“FIGHT”

Prior to 4:00, complete:

3 Rounds of:
10 Thrusters 75/45lb
20 Double Unders
Prior to 8:00, complete:

3 Rounds of:
8 Thrusters 95/65lb
25 Double Unders
Prior to 12:00, complete:

3 Rounds of:
6 Thrusters 115/85
30 Double Unders
Prior to 16:00, complete:

3 Rounds of:
4 Thrusters 135/95lb
35 Double Unders

Prior to 20:00, complete:
3 Rounds of:
2 Thrusters 155/105lb
40 Double Unders
WEIGHTS
RX:

Male – 75,95,115,135,155
Female – 45,65,85,95,105

Scaled:
Male – 45,65,85,95,105
Female – 35,45,65,75,85
***Singles instead of Double Unders

Oly at 5pm and EDWC

6pm Wine and Yoga with Drew, 21 and older free for members. CFSWP members only for this event.

 

9/23

CF 9:00am

10am Clean eatng kick off

11:30am CF 101

 

9/18

Happy Birthday Maria

  1. Push Press 5×6
  2. Amrap 12 Birthday surprise

 

and

 

Calling all CFSWP members,

You are invited to a special yoga session Friday at 6pm.
Join your CF family for some Vino and yoga.

Join us for some stretchy and vino before we kick off clean eating challenge on Sat.

All CFSWP members welcome.

Sounds off below if you can make it.

Limited spots.

When: 9/22 at 6pm
Where: CFSWP
What: Vino and yoga

*Enjoy a refreshing glass of complimentary wine
*Oly and Warrior WOD moved to 5pm, open gym available in studio B at 6pm.

#CFSWP #Community #BeAPartOfItAll #FridayNightFun

9-15 WOD

1. 4×8 Deadlift
2.Everyday Warrior Wod- get your shirt online and support here: https://battleseries.everyday-warrior.org/
RX:
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 95/65
10 Chest to Bar Pull Ups
Scaled (age: 16-54):
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 65/45
10 Jumping Chin Over Bar
Masters 55+ & Teen:
60 Calories on the Rower
50 Burpees Over the Barbell
30 Ground to Overhead 75/55
10 Chin Over Bar

9-5 to 9-9

BeaverTakeOver:
9/9 at 5pm In house comp WOD, potluck – Free for members (unique and fun experience that all members should do). Happens only 1 time a year and most people hit new personal records and have an amazing experience.

 

9-8 BeaverTakeOver prep WOD

 

9-7

Thur:
200 Meters
1 length inchworm
200 meters
1 length crab walk

2 Rounds
8 SupineRow
8 Hollow Rocks/SuperMan
8 Squat

1) Take 15:00 to work on gymnastic skill of choice.
pull up, dips, HSH, walks etc.

2) 5 Rounds ForTime

3 ManMakers
20 WallBall
10 Hollow rocks
Run 200m

 

9-6

Wednesday:

Take 15 min to work up to a triple jerk

Amrap 20

3 GTO
6 cleans
9 bar-facing burpees,
25 DU

Oly at 6pm

**New Training Block/Cycle starts next week

 

Tuesday: WarmUp
Row 500m
2 Rounds
5 shoulder taps inchworms
5 Bootstrap
10 wallballs

1) AMRAP7
6 HSPU
12 WallBall 20/14#
24 DoubleUnder
Rest 3:00

2) AMRAP7
6 RingDip
12 KBS 24/16kg
12 BoxJump 24/20″
Rest 3:00

3) AMRAP7
7 DB Thruster 45/30#
7 TTB
Run 200m

Cool
Roll

#BeaverTakeOver In House Event This Sat 5pm