Sunday, October 25 - Saturday, October 31

Emily, Mark, Patrick, Dawn and Lincoln took home top 3 finisher medals in their respective divisions at the Festivus Games. Way to represent CFEP & CFPL!

Emily, Mark, Patrick, Dawn and Lincoln took home top 3 finisher medals in their respective divisions at the Festivus Games. Way to represent CFEP & CFPL!

Sunday, October 25 - No Class

 

Monday, October 26

Strength: Front Squat

  • Establish a 1 Rep Max

WOD: 21-15-9

  • Back Squat (93/135)
  • Toes to Bar

 

Tuesday, October 27

Mobility Work

WOD: 17 Minute AMRAP (compare to 1/22/15 & 5/8/14)

  • 40 Burpees
  • 30 Snatch (45/73)
  • 30 Burpees
  • 30 Snatch (73/135)
  • 20 Burpees
  • 30 Snatch (98/165)
  • 10 Burpees
  • 30 Snatch (118/210)

 

Wednesday, October 28

WOD Part 1: 12 Minute EMOM

Minute 1

  • 15 Wall Balls (14/20)

Minute 2

  • 30 sec. Plank Hold

WOD Part 2: 12 Minute Ladder

4/4, 8/8, 12/12, 16/16...

  • KB Swings (35/55)
  • MB Overhead Walking Lunges (14/20)

 

Thursday, October 29

Strength: Clean Drills

WOD: For Time

Buy-In: 

  • 500M Row

Then 5 Rounds...

  • 5 Cleans (123/185)
  • 2 Rope Climbs

 

Friday, October 30

Strength: 10 Minute EMOM

Push Jerk

  • 2 reps @ 80% of 1 Rep Max

WOD: TABATA (x2)

  • Thrusters (33/45)
  • Double Unders
  • Row (calories)

 

Saturday, October 31 - Halloween

Partner WOD: 30 Minute AMRAP

  • 60 Push-Ups
  • 60 MB Thrusters (14/20)
  • 60 MB Sit-Ups (14/20)
  • 400M MB Run (14/20)

*Halloween costumes are encouraged!!

Posted on October 25, 2015 .