Sunday, November 22 - Saturday, November 28

Curt, Kelsey, M'Kelle and Scib represented CFEP/CFPL and took first place last weekend at the Game Day Competition in St. Paul. Great work guys & gals!

Curt, Kelsey, M'Kelle and Scib represented CFEP/CFPL and took first place last weekend at the Game Day Competition in St. Paul. Great work guys & gals!

Sunday, November 22 - No Class

 

Monday, November 23

Strength: Strict Press

  • 5x3

WOD: 17 Minute AMRAP

  • 50 Wall Balls (14/20)
  • 25 Toes to Bar
  • 15 Shoulder to Overhead (83/115)

 

Tuesday, November 24

Strength: Back Squat

  • 3x10

WOD: Buy-In + 3 Rounds for Time

  • 500M Row

then... 

3 Rounds for Time

  • 50 Double Unders
  • 15 Power Cleans (93/135)

 

Wednesday, November 25 - Regular Class Schedule

Skill: Clean Drills

WOD: 12 Minute Ladder

1, 2, 3, 4, 5...

  • Pistol
  • Bar Muscle-Up

*10 sit-ups between each round

 

Thursday, November 26 - Class at 9:30AM

Join us for "Woddle Before You Gobble." Class will be a CrossFit Lite format and family and friends are welcome to join us! Standard drop-in fees apply for non-members. Please have guests arrive a few minutes early to fill out a waiver if they have not been to CFEP or CFPL before.

 

Friday, November 27 - Class at 9:30AM

Skill: Handstand Work

WOD: 21 Minute EMOM

Minute 1:

  • 15 KB Swings (35/55)

Minute 2:

  • 12 Thrusters (63/95)

Minute 3:

  • 9 Burpees

 

Saturday, November 28 - Regular Class Schedule

WOD: 32 Minute MOMO

  • Row 
  • Plank
  • Box Overs (20"/24")
  • KB Sumo Deadlift High Pull (35/55)
Posted on November 22, 2015 .