Regular Class schedule today! 9:30 and 10:30 am class. Strength: Every 2 min for 10 min: Back Squat 5x1 (start at 85% and work up to a heavy 1 rep by the 5th set) WOD: 3rds for time 10 Push press 10 Power snatch 1 min rest 3 rds for time 10 Cal Row 10...
Today we will be celebrating the life of a dear member of CFPH, Fernando Nava. On Monday, March 18, 2018, Fernando was found by his family unresponsive in his bed. His cause of death is still unknown, but what is known that his presence in...
Strength: 30 sec HS Hold w/ 1 strict HS push up every 10 sec 90 sec rest, 4 sets Scaled: Do the same in a pike position on a box Skill: (8 min) Rolling pistol progression WOD: Alt EMOM 20 min -4-6 rolling pistols -5 Shoot thrus -9/7 Cal Bike -dbl KB farmer...
Strength: 15 min to work up to a heavy 3 rep Deadlift for the day Then, deload to 70% of that weight for the WOD. WOD: 30 sec on/off, 5rds DL @ 70% of 3 rep max Rest Box jumps 24/20” Rest Finisher: 3x 10-15 reverse grip Bent Over Row w/ BB Weekly...
Strength: Bench Press 5x8 (15 min) WOD: 2 min on/ 30 sec rest -5rds 200m run S2OH for reps Lv1: 75/55 Lv2: 115/75 Lv3: 155/105 Finisher: Reverse tabata L-Hang 10 on/20 rest Weekly Program Skeleton is back! Access it HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...
WOD: A: EMOM 5 2 Hang Power Cleans B: EMOM 5 2 Hang Cleans C: 10 min to work up to 80% D: 3 Back squat @ 80% + Every 2 min Finisher: 1 min Weighted plank hold x 3 sets 6pm Lite N Tite TBA Log your scores on Beyond the Whiteboard Don't...
If you did 18.5 don't forget to post your score! You have until MONDAY @ 5pm Submit score HERE. Strength: Every 90 sec for 8 sets 3-3-3-3-2-2-2-2 Hang Power Snatch (from above knee) WOD: 12 min AMRAP 15 Plate Snatch 10 OH sit-ups 30 DUs Lv1: 25/15 Lv2: 35/25 Lv3: 45/35 *Stay tuned for...
If you did 18.5 don't forget to post your score! You have until MONDAY @ 5pm Submit score HERE. WOD: 4rds for time 400m run 12 DL Lv1: 115/85 Lv2: 165/125 Lv3: 205/155 Finisher: 5 sled push/pull for time Tabata plank up/downs (hands to elbows to hands..) Log your scores on Beyond...
Schedule Change! Lite N Tite is at 8:15 am today and next Saturday! We are on the 5th and FINAL week of the CrossFit Games Open 2018!! WOO-HOO! We are hosting the open today (Saturday) from 9:30-11:30am! Please come during those times if you are signed...
Strength: E2M 10 min BB box step ups x5 each leg (back rack) WOD: 65/50 Ring Dips for time 3 Power Clean at the top of every min (start with PC) Lv1: Push-ups, 95/65 Lv2: 135/95 Lv3: 165/115 *10 min Cap* Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...