8-4-15

7-30-15

1.

Complete as many rounds as possible in 10 minutes:

3 Power Clean 

5 Pull Ups

10 Push Ups

15 Air Squats 

2.

3 rounds 

500 meter row

rest as needed between efforts

*score is your worst time*

7-28-15

1.

25 mins to establish 1RM snatch (any way)

2.

in teams of 2

10 min amrap

5 Thrusters (65/95)

5 Box Jumps(20/24)

5 Toes to Bar

*Leap Frog Style*

7-23-15

Tomorrow we at CFP will be completing the girl WOD called "Angie". As we do this WOD please remember people like Angie Henderson Laughlin who battle cancer daily. I grew up with Beth, her sister, in church at Red Hill and never saw Angie without a smile. She is in her 10th year of this battle with lung cancer, as so many others we all know. Angie is a courageous, brave woman who inspires many daily. While completing the workout please whisper a prayer for her tomorrow.

Thanks,

Tonya Wilson

"Angie”

100 pull ups 

100 push up

100 sit ups

100 squats

**we will modify and scale as needed**

7-21-15

7-16-15

1.

:WOD:

"Barrett"

10 rounds 

10 burpees

10 abmat sit ups

5 thrusters (35/55)

200 meter run

2.

use the remainder of the class to work on a weakness.

7-14-15

1.

Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75% 

2.

Run 1 mile

40 Pullups