Sunday, March 1 - Saturday, March 7

Congratulations to CFEP member Brian and his wife Jennie on the birth of their baby girl, Madelyn!

Congratulations to CFEP member Brian and his wife Jennie on the birth of their baby girl, Madelyn!

Sunday, March 1 - No Class

 

Monday, March 2

Strength: Push Press

  • 5x2

WOD: 20 Minute AMRAP

  • 10 Wall Balls (14/20)
  • 8 KB Swings (35/55)
  • 6 Push-Ups 

 

Tuesday, March 3

Strength: Front Squat

  • 5x3

WOD: 12 Minute Ladder

  • 3 Thruster (63/95)
  • 3 Chest to Bar Pull-Up
  • Thruster (63/95)
  • 6 Chest to Bar Pull-Up
  • 9 Thruster (63/95)
  • 9 Chest to Bar Pull-Up
  • 12 Thruster (63/95)
  • 12 Chest t0 Bar Pull-Up
  • 15 Thruster (63/95)
  • 15 Chest to Bar Pull-Up
  • 18 Thruster (63/95)
  • 18 Chest to Bar Pull-Up

...continue on to 21, 24, 27 until time expires

 

Wednesday, March 4

Skill: Muscle-Up Progressions

WOD Part 1: 8 Minute AMRAP

  • 8 Handstand Push-Ups
  • 16 Goblet Squats (35/55)

WOD Part 2: 8 Minute AMRAP

  • 8 Box Jump Overs (20"/24")
  • 16 Sit-Ups

 

Thursday, March 5

Strength: Hang Clean + Clean

  • 5 sets

WOD: AMRAP's

7 Minute AMRAP

  • Max Row (calories)

7 Minute AMRAP

  • Max Sled Pushes (min. of 3)

7 Minute AMRAP

  • 25 Double Unders
  • 5 Burpees

*1 Minute Rest Between Stations

 

Friday, March 6

WOD: Ladder

"CrossFit Games Open 15.2"

From 0:00 - 3:00 

2 Rounds for Time

  • 10 OHS (65/95)
  • 10 C2B Pull-Ups

From 3:00 - 6:00

2 Rounds for Time

  • 12 OHS (65/95)
  • 12 C2B Pull-ups

From 6:00 - 9:00

2 Rounds for Time

  • 14 OHS (65/95)
  • 14 C2B Pull-Ups

*Continue to follow the same pattern until you cannot complete 2 rounds for time within the 3 minutes time cap

 

Saturday, March 7

Partner WOD: 30 Minute AMRAP

  • 100 BB Walking Lunges (53/75)
  • 80 Wall Balls (14/20)
  • 60 Push Press (53/75)
  • 40 Knees to Elbows
  • 20 Ring Dips

*All athletes competing in the CrossFit Games Open are invited to join us at 12PM at CFEP to complete their workout

**Premier Sports and Spine will be onsite to offer free taping and treatment before/after workouts

***Spectators are encouraged to attend

Posted on March 1, 2015 .