Thanksgiving Day - 5:00 a.m.

Friday - 10:30 a.m. Only

CFP Christmas Party - Saturday, December 19th

Location:  Cole's Home

Time:  After 6:00 p.m.

Bring: Passing Dish - sign up on whiteboard in gym

Starting in December - Saturday Class @ 10:30

EMOM Cln/Jrk - RingPush-Up/AltSLegBoxJump

EMOM (to failure) - Clean and Jerk (135/95), men add 10# every minute, women add 5# every minute.  You may attempt as many times in the minute as necessary to complete a rep.  Scale appropriately so you can achieve somewhere between 8-15 rounds.

3 rounds for time of:
20 Ring Push-ups
20 Alternating Single Leg Box Jumps (24/20), step downs allowed.

Rings are set-up to hang approximately 4" off the ground, push-ups are chest to floor, do not touch thighs - chest only.
For the box jumps you will leave the ground with one foot and land with the same foot on the box.  You may step off the box.

Burpee Ladder Shuttle Run

AMRAP in 15 minutes of
Burpee Ladder
1 Burpee
Shuttle Run
2 Burpee
Shuttle Run
3 Burpee
Shuttle Run

Shuttle Run is down and back.

BS - Row/bwBS

Back Squat 3x3 up to 85% of 1 RM, tempo 30X0, do 5-10 strict pull-ups after each set.  Rest 1-2 minutes.

5 rounds of:
Row 500m
10 Body-Weight Back Squats
Rest 3 minutes.

Keep time for each round.

Ladders - Burpee/Sit-up

Ladders for Time
10-9-8-7-6-5-4-3-2-1 Burpees
3-6-9-12-15-18-21-24-27-30 AbMats

At one end of gym do 10 burpees, run to other end and do 3 sit-ups, run back to other end and do 9 burpees...

The Five Frans

"The Five Frans"
21-15-9 for time.
Thrusters (65/45)
Jumping Pull-ups
3:00 time cap.
Rest 1 minute.
5 Rounds

This is a fun little workout to push your metabolic conditioning, recovery and mental strength.  The weights are light, the movements are easy, but you have to move fast and efficiently to get through all the reps.  How is your recovery time?  Are you able to recover enough between rounds so that you are able to complete the same amount of repetitions as you did in the round previously?

Choose a weight that you are able to string all the repetitions together,  think about how fast the Games Athletes do Fran (sub 2 min).  You don’t have time to put the bar down.  If need be, use a PVC pipe, training bar, or empty barbell.  Remember that this is a metcon workout, not a strength workout.  For the jumping pullups, position yourself so that when you stand up and extend your arms overhead, your fingertips are 10-12 inches above the bar.  Every rep starts with the arms fully extended, then you jump and pull until your chin is over the bar.

Good Luck!!

"Partner WOD"

"Partner WOD"
75 Burpees
75 Deadlifts (225/155)
75 SDLHP (75/45)
75 Burpees

Partner A - Works on above exercises. 
Partner B - Pace Horse* - 4 Shuttle Run Trips (one trip consists of down/back) - this will determine when the partners switch.

*The Pace Horse will carry a sandbag tube during the shuttle run, this will act as the baton.  The sand bag tube must not be put down at any time during the WOD.  If such occurs there will be an "on the spot" jump squat penalty - each member will do 15 reps.

Each team will use one barbell that begins with appropriate weight for deadlifts.  Team members must change out weight and set up for SDLHP.  This can be done at anytime after completing the deadlifts - however the Pace Horse must complete shuttle run before helping.  Oh yeah, don't put down the sandbag tube, bubba!

EMOM - ClnJrk/HRPush-up

EMOM for 20 minutes.

Odds:   3 Clean and Jerks (185/125)

Evens:  10 Hand Release Push-ups



Complete as many rounds as possible in 20 minutes of:

8 Strict Pull-ups

8 Box jumps, 36" box

12 Kettlebell swings, 2 pood


50-40-30-20-10 rep rounds of:
MedBall Cleans (20/14)
AbMat Sit-ups

Between each set - down/back walking lunges.

Bench Press - DU/T2B/FS

Bench Press 20-2-2-10-1-1

AMRAP in 15 minutes of
50 Double Unders
10 Toes to bar
5 Front Squats (115/75)

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