Warm-up Strength: Every 2min x 6min Shoulder Press 3×2 @85-90% (Next week is 1RM) Conditioning: “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-ups *Please do not drop the empty barbells. Place them softly on the ground.*Hit the full standards on your thrusters and pull-ups. Hips below knees, head through the window, and full extension at...Read More

Warm-up Strength: Every 2min x 10min Deadlift 6×65%, 4×70%, 2×75%, 2×80%, 1×85% Conditioning: You must perform 6 devil’s press with one arm, then use the same arm for all 12 of the overhead lunges. They are in place, not walking, but can be forward or reverse. Pick a dumbbell weight that allows you to complete...Read More

TWO classes only- 9:30am and 12:00pm, Open Gym 10:30-12pm Warm-up Strength/Stability: Every Minute on the Minute x 10min 1- Wall Walks x 2-4 reps 2- Dumbbell Walking Lunges* x 16 steps *One in overhead position, one in front rack. Switch after 8 steps Conditioning: 2 person team 1 person working at a time No Rx...Read More

REMINDER: One class only, 9:30am. Be sure to reserve your spot because class will fill up! The CFWP Thanksgiving Chipper 100 Double-unders 90 Air Squats 800m Run 70 Sit-ups 60 Overhead Plate Lunges (25/15) 50 Burpee to Plate* 400m Run 30 Pull-ups 20 Reverse Burpee to Plate** 10 Handstand Push-ups *full hip extension and both...Read More

Warm-up Strength: Every 2min x 10min Front Squat 6×60%, 6×65%, 5×70%, 4×75%, 3×80% Conditioning: Goal is to try and hit the first set hard and empty your tank, then recover as much as possible in 6min. Some drop-off will be expected in the second set, but your RPE should remain the same. A good goal...Read More

Today is a strength day. You’ve got plenty of conditioning days this week, especially with the Thanksgiving Chipper. So, use today to focus on quality reps and push yourself with the weights. Midline/Stability Warm-up: Every Minute on the Minute x 6min Work for 30sec, rest for 30sec 1- Ring Support Hold 2- Nose to Wall...Read More

Warm-up Strength: Every 2min x 10min Deadlift 8×50%, 6×60%, 4×70%, 2×75%, 2×80% Conditioning: 30 Wall Balls 20/14 to 10ft 300m Run 20 Thrusters 95/65 200m Run 10 Clusters* 100m Run *Squat clean thruster Time Cap 12minRead More

Warm-up Strength: Bulgarians- The tempo is the priority. 3 seconds down, 1 second at bottom, 1 up, and 1 pause at top. 6sec per rep = 36sec of work. Only add weight if you can maintain the tempo. Hold dumbbells farmer’s style. Every Minute on the Minute x 12min 1- Bulgarian Split Squats x 6...Read More

Mobility: Wrists & Forearms Skill: Strict Handstand Push-ups Set-up, Technique, Modifications and Progressions Conditioning: Every Minute on the Minute x 20min 1- Parallette Pass Thrus x 10 reps including push-up & dip 2- Reverse Burpees x 6-10 reps 3- 10 Squats with a plate + Wall Sit in Remaining 45sec 4- Bike, Row, Ski, Run...Read More

Barbell Warm-up Strength: Every 2min x 12min Build to today’s heavy complex of: 1 Tempo Front Squat @33X1+ 2 Front Squats No Tempo For the Tempo Front Squat(@33X1), slow 3 second descent, 3 second pause at the bottom, up as quickly as you can, then follow it with two front squats with no tempo. Conditioning:...Read More