03 Apr WOD- Wednesday, April 4
Skill Test: April Challenge! Max Free-standing Handstand hold (8 min for as many attempts as desired) Scaled: Wall HS hold (1-2 attempts max) WOD: 3rds for time 400 m run 6 Bar MU/ 9 burpee C2B 3...
WOD Blog
All in.
02 Apr WOD- Tuesday, April 3
Strength: Every 90 sec Snatch High Pull 3x3 then, Snatch Pull 3x3 then, Power Snatch 4x3 Partner WOD: 8 rounds for time (each) -Relay style- Partner A does 1 round of: 8 Dbl RKBS 8 Dbl Gob Squat 1 Lap Farmer carry...
01 Apr WOD- Monday, April 2
Strength: Bench Press 5x5 (15 min) WOD: 60 Thrusters for time (12 min cap) 5 burpees at the top of every min Lv1: 45/35 Lv2: 75/55 Lv3: 95/65 *stay tuned for weekly programming* Log your scores on Beyond...
31 Mar WOD- Sunday, April 1
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...
30 Mar WOD- Saturday, March 31
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....
29 Mar WOD- Friday, March 30
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...
28 Mar WOD- Thursday, March 28
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%...
27 Mar WOD- Wednesday, March 28
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...
26 Mar WOD- Tuesday, March 27
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...
25 Mar WOD- Monday, March 26
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...