Sunday, May 28 - Saturday, June 5

Sunday, May 28 - Rest Day

 

Monday, May 29 - Memorial Day

CLOSED AT BOTH LOCATIONS. 

Join us today at Excelsior Commons Park from 8AM - 1PM for the Memorial Day "Murph" challenge! Over 60 CFEP & CFPL members are participating in the "Murph" workout. Everyone is invited and encouraged to come support them for this great cause! It is FREE to attend the event and kid/dog friendly. 

WOD: For Time

"Murph" 

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

 

Tuesday, May 30

Post-Murph Mobility: One Round (10 Minutes Total)

  • 1 min. Dragon Pose (view here) - each leg
  • 1 min. Half Saddle Pose (view here) - each leg
  • 1 min. Lizard Pose (view here) - each leg
  • 1 min. Forward Fold w/ Interlaced Fingers (view here)
  • 1 min. Twisted Cross Shoulder Stretch (view here) - each arm

WOD:  For Max (Double Under) Reps

3 Minutes

  • 400M Row 
  • Max Double Unders 

3 Minute Rest...

3 Minutes

  • 40 Sit-Ups
  • Max Double Unders

3 Minute Rest...

3 Minutes

  • 40 Sit-Ups
  • Max Double Unders 

3 Minute Rest...

3 Minutes

  • 400M Row
  • Max Double Unders

 

Wednesday, May 31

Strength/Skill: 5 Rounds

WOD: 12 Minute AMRAP

  • 5 Burpee Box Step Overs (20/24)
  • 10 Push Press (63/95)
  • 15 KB Sumo Deadlift High Pull (35/55)

Olympic Lifting - 6:30PM

  • Tall Jerks - 5x5
  • Jerk Hold Catch - 5x2
  • High Hang Clean - 3x5
  • Clean - 5x1

Strength Work

  • Lateral Lunges - 2x10
  • Front Squat - 3 waves 3-2-1 @ 60-70-80/65-75-85/70-80-90
  • Squat Jumps - 5x10 at Bodyweight
  • Push Press - 3x5 at 3/4 Bodyweight (+ 5-10lbs)
  • Push-Up - 3x8-10
  • Plank Hold - 3x30 sec. 

 

Thursday, June 1

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 70-75% of 1 Rep Max

WOD: 5 Rounds for Time

  • 8 Power Clean (103/155)
  • 8 Front Squat (103/155)
  • 400M Run

 

Friday, June 2

WOD: 21 Minute EMOM

Minute 1:

  • 10 Toes to Bar 

Minute 2:

  • 10 Power Snatch (73/115)

Minute 3:

  • 12/14 cal. Row

 

Saturday, June 3

WOD: Chipper For Time

  • 800M Run
  • 55 Box Jumps (20/24)
  • 55 MB Sit-Ups (14/20)
  • 400M Run
  • 55 KB Swings (35/55)
  • 55 Goblet Squats (35/55)
  • 800M Run
Posted on May 28, 2017 .