30 Sep WOD- Thursday, Oct 1
Mobility Lab today at 7am! Come to increase performance and prevent injuries. Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee's CrossFit journey here....
WOD Blog
All in.
30 Sep CFPH Athlete of the Month! October 2015
We want to profile one CFPH Athlete once a month based on goals achieved, spirit, and all-around AWESOMENESS! Presenting CFPH October 2015's Athlete of the month: Haydee Campos! We all know...
29 Sep WOD- Wednesday, Sept 30
Strength: EMOM 9 5-3-1-5-3-1-5-3-1 Strict Pull-up Lv1: 8-6-4-8-6-4-8-6-4 Ring Rows Lv2: 3-3-3-3-3 Neg pull-ups + 3-3-3 banded strict WOD: 3 rounds: Offense/Defense O: 1 Power clean + 1 Hang Power Clean + 1 Jerk Complex...
28 Sep WOD- Tuesday, Sept 29
All Levels CrossFit: Strength A: 8 min to build to max 2 rep Hang Power Snatch Strength B: Every 2 min for 10 min 2 OHS (off rack) WOD: for time 30 Burpees 30 Burpee Box Jump...
27 Sep WOD- Monday, Sept 28
Strength: Bench Press 5x3 @80-85% WOD: for time 21- 15- 9 Pull-Ups KBS Goblet Squat Lv1: 35/15 Lv2: 44/25 Lv3: 53/35 Let us present the athlete of the month for September: Nick Poggetti! Read more about Nick's CrossFit journey here....
26 Sep WOD- Sunday, Sept 27
Strength: Every 2 min for 10 min 8 Back-Rack Reverse Lunges *focus on balance and using the front leg to drive out of the bottom of lunge. WOD: “einnA+” 10-20-30-40-50 Sit-Ups Double Unders Air Squats Finish: Tabata...
25 Sep WOD- Saturday, Sept 26
Lite N Tite 9am Class: WOD 1: 3 rds for time -25 Ball Slams (30/20) -Bear Crawl ball push length of rig -200 m Ball carry -Burpee ball toss to the end of rig rest...
24 Sep WOD- Friday, Sept 25
Strength: Alternating EMOM 10 min -3-5 Ring Dips or 1 MU + 2-5 dips -20 Hollow Rocks WOD: 8 rds Every 90 sec 5 Hang Power Cleans 30 DU/ 30 Lateral Hops Lv1: 75/45 Lv2: 105/65 Lv3:...
23 Sep WOD- Thursday, Sept 24
Strength Every 2min for 10min 1 Back Squat @ 90% WOD: 3 rounds 500 row 10 Back Squats @ Body Weight 2 min rest Let us present the athlete of the month for September: Nick Poggetti! Read more...
22 Sep WOD- Wednesday, Sept 23
Strength: EMOM 5 2 Strict Press take time to build to new load, then.. Every 90 sec for 5 rds 2 Push Press take time to build to new load, then.. Every 2 min for 10 min 2...