Sunday, September 3 - Saturday, September 9

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Sunday, September 3 - Rest Day

MEMBER APPRECIATION WEEK! All CFEP/CFPL monthly members can come to UNLIMITED classes on us this week!! 

 

Monday, September 4 - CLOSED. Happy Labor Day!

Join Joe, Alyssa and Paul at 9:00AM at Hyland Hills Ski Area [8800 Chalet Rd Bloomington] for a FREE park workout! Any and all are welcome!

Strength Class – no class tonight -- meant to complete during any open gym this week or attend Strength Class at CFEP on Tuesday at 7:30PM.

  • Power Snatch - Establish a 1 Rep Max
  • Overhead Squat - Establish a 1 Rep Max
  • Handstand Push Up - 1 Max Effort Set
  • Strict Chin Ups - 1 Max Effort Set

 

Tuesday, September 5

Strength: 8 Minute EMOM

Minute 1:

  • 10 PVC Resistance Band Rig Pull Downs in Hollow Hold w/ 2 sec. pause (view here)

Minute 2:

  • 30 sec. Arch Hold

#HelenforHarvey WOD: 3 Rounds for Time

“Helen” (compare to 6/13/16)

  • 400M Run
  • 21 KB Swings (35/55)
  • 12 Pull-Ups

*18 minute time cap.

**We are doing this WOD in honor of Hurricane Harvey and specifically those affiliates who were impacted by flooding. If you’d like to donate to the Houston area affiliates CLICK HERE

 

Wednesday, September 6

Strength: 10 Minute MOMO

Back Squat

  • 3 Reps at 75-80% of 1 Rep Max

WOD: Max Efforts (x4)

  • 400M Run

*Rest precisely 2 minutes between each effort. Can scale to a row if needed.

Mobility: 10 Minutes

  • Trap Smash w/ Racked Barbell
  • (sub) Scapular Smash w/ Lacrosse Ball

Strength Work - 6:30PM

  • Power Clean - Establish a 1 Rep Max
  • Front Squat - Establish a 1 Rep Max
  • Dips - 1 Max Effort Set

 

Thursday, September 7

Strength: 10 Minute MOMO

Push Jerk

  • 5 Reps at 60-65% of 1 Rep Max

WOD: 18 Minute EMOM

Minute 1:

  • 12 Deadlift (93/135)

Minute 2:

  • 10/12 cal. Row 

Minute 3:

  • 15 Box Step-Ups (20/24)

 

Friday, September 8

WOD: 3 Rounds for Time

  • 25 Toes to Bar
  • 50 Double Unders
  • 10 Squat Cleans (113/185)

*25 minute time cap. The squat clean weight should be moderate – NOT HEAVY!!

Mobility: 10 Minutes

  • 1 min. Downward Dog
  • 1 min. Cobra Pose
  • 1 min. Pigeon Pose (each leg)
  • 1 min. Alternating Thread the Needle
  • 1 min. Lying Prone Quad Stretch (each leg)
  • 1 min. Calf Stretch on Wall (each leg)

 

Saturday, September 9 - Saturday, September 9 – Happy 4th Anniversary CFEP -- join us for coffee and cake after class to celebrate!

WOD: 33 Minute AMRAP

3 Rounds

  • 9 Burpees
  • 9 Wall Balls (14/20)
  • 13 Sit-Ups

then…400M Run

*REPEAT 3 rounds of 9 Burpees + 9 Wall Balls + 13 Sit-Ups, followed by a 400M, run until 33 minutes expires.

  • 33 minutes = 2013 seconds (year we opened)
  • 9 reps = September (month we opened)
  • 9 reps = 9th (day we opened)
  • 13 = # of members on day 1
  • 3 rounds = # of times we’ve moved CFEP
  • 400M = 4 years in business
Posted on September 3, 2017 .