Sunday, April 24 - Saturday, April 30

Great crew representing CFEP & CFPL at Festivus Games two weeks ago...

Great crew representing CFEP & CFPL at Festivus Games two weeks ago...

Sunday, April 24 - No Class

 

Monday, April 25

Strength: 10 Minute MOMO

Push Press

  • 5 Reps at 60% of 1 Rep Max

WOD: "Death By" (compare to 12/15/15)

  • Burpees

 

Tuesday, April 26

Strength: Front Squat

  • Establish a 1 Rep Max (compare to 1/7/16 & 10/26/15)

WOD: Buy-In + 3 Rounds for Time

Buy-In

  • 500M Row

Then... 3 Rounds for Time

  • 15 Thrusters (63/95)
  • 15 Chest to Bar Pull-Ups

 

Wednesday, April 27

Strength Part 1: SOTS Press

Strength Part 2: 8 Minute EMOM

Snatch Drop

  • 3 reps

WOD: 10 Minute AMRAP

1-10, 2-20, 3-30, 4-40, 5-50...

  • Power Snatch (83/115)
  • Double Unders

 

Thursday, April 28

Strength: Deadlift

  • 5x2

WOD: 15 Minute EMOM

Minute 1:

  • 15 Wall Balls (14/20)

Minute 2:

  • 12 Deadlift (103/155)

Minute 3:

  • 9 Shuttle Sprints

 

Friday, April 29

Skill Work: Muscle-Ups & Handstands

WOD: 20 Minute AMRAP

"Nate" (compare to 7/17/15)

  • 2 Muscle Ups
  • 4 Handstand Push-Ups
  • 8 KB Swings (55/70)

 

Saturday, April 30

WOD Part 1: For Time

"Nutrition + Fitness Challenge Benchmark WOD"

  • 400M Row (or 1/4 Mile Run)
  • 50 Sit-Ups
  • 50 Burpees
  • 50 Air Squats
  • 400M Row (or 1/4 Mile Run)

Skill Work, Mobility & Measurements 

*All participants in the Nutrition + Fitness Challenge are encouraged to attend class to perform the benchmark workout and take measurements (not mandatory)

Posted on April 24, 2016 .