Sunday, May 24 - Saturday, May 30

The CFEP community participating in "Murph" at MDM Excelsior event in 2014...

The CFEP community participating in "Murph" at MDM Excelsior event in 2014...

Sunday, May 24 - No Class

 

Monday, May 25 - CLOSED

CFEP and CFPL will be celebrating Memorial Day by participating in the MDM Excelsior event from 8-1 at Excelsior Commons. Athletes will be performing the following workout.

"Muprh"

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run

 

Tuesday, May 26

Strength: 2 Hang Clean + Clean

  • 5 sets

WOD Part 1: 7 Minute AMRAP

  • 5 Clean & Jerks (103/155)
  • 25 Double Unders

WOD Part 2: For Time

  • 1,000M Row

 

Wednesday, May 27

Strength: Push Press

  • 5x4

WOD: 15 Minute EMOM

Minute 1

  • 15 KB Swings (35/55)

Minute 2

  • 12 Box Jumps (20"24")

Minute 3

  • 9 Burpees

 

Thursday, May 28

Skill Work: Bar/Ring Muscle Ups

WOD: For Time

  • 18 Power Snatch (73/115)
  • 9 Muscle-Up
  • 12 Power Snatch (73/115)
  • 6 Muscle-Up
  • 6 Power Snatch  (73/115)
  • 3 Muscle-Ups

 

Friday, May 29

Strength: Overhead Squat

  • 5x2

WOD: 5 Rounds for Time (compare to 7/8/14 & 4/9/14)

"Nancy" 

  • 400 Meter Run
  • 15 OHS (63/95)

*25 minute time cap

 

Saturday, May 30

Partner WOD: 25 Minute AMRAP

  • 60 cal Row
  • 60 Alternating Partner Wall Balls (14/20)
  • 60 Sumo Deadlift High Pull (53/75)
  • 60 MB Sit-Ups (14/20)
Posted on May 24, 2015 .