Sunday, October 18 - Saturday, October 24

Great job to all the CFEP/CFPL members who participated in the Festivus Games this weekend!

Great job to all the CFEP/CFPL members who participated in the Festivus Games this weekend!

Sunday, October 18 - No Class

 

Monday, October 19

WOD Part 1: 3 Rounds 

  • 500M Row Sprint
  • Max L-Hold

WOD Part 2: 3 Rounds 

  • Min 1: Max Alternating KB Ground to Overhead (35/55)
  • Min 2: Max Box Jumps (20/24)
  • Min 3: Max Sumo DL High Pull (53/75)
  • Min 4: Rest 

 

Tuesday, October 20

Strength: 12 Min EMOM (Every 2 min) 

  • 2 Back Squats @ 80% of 1RM 

WOD: 15 min AMRAP

  • 10 Front Rack Lunges (63/95)
  • 5 Bar-Facing Burpees
  • 40 Double-Unders

 

Wednesday, October 21

For Time: (Half) "Barbara"

5 Rounds for Time:

  • 10 Pull-Ups
  • 15 Push-Ups
  • 20 Sit-Ups
  • 25 Air Squats

*90 second rest between rounds

 

Thursday, October 22

Strength: Thrusters (from rack)

  • 5 x 3 

WOD: For Time: 

3 Rounds:

  • 8 Power Cleans (93/135)
  • 8 Pistol Squats

then..

3 Rounds:

  • 8 Overhead Squats (93/135)
  • 20 Lateral Bar Jumps 

 

Friday, October 23

Skill: Member's Choice

Partner WOD: For Time

  • 100 Goblet Squats (35/55)
  • 100 Hang Snatch (53/75)
  • 100 Push Press (53/75)
  • 100 Calorie Row 

 

Saturday, October 24

25 Minute AMRAP:

  • 400M Run
  • 40 Knees to Elbows
  • 400M Run
  • 30 Med Ball Cleans (14/20)
  • 400M Run
  • 20 Burpees
  • 400M Run
  • 10 Bear Crawl Passes 
Posted on October 18, 2015 .