CFCP 5th Birthday Party!

REMINDERS

Saturday – Kids Open Gym 9:30

Adult Open Gym at 9:30am

WodDawg Brand will be at the box during open gym on Saturday. A portion of the proceeds for the shirts sold will go towards K9’s for Warriors. Please support this great cause and get a cool t-shirt too!

CFCP 5th Birthday Party

Saturday, September 22nd from 4-8pm at Premier Boat Cruises. This is a KID FRIENDLY event. Tickets are $20 for adults and $15 for kids. You must purchase the tickets by TOMORROW in order to attend. We need a headcount!!!

Buy tickets!

MaD Athlete Training Camp

If you want to compete, then you need to be prepared to compete. This camp on September 29-30 has the following:

1. Games Competitor talking nutrition for competitions

2. Olympian and National Champion teaching clean & jerk and snatch

3. Mobility Screening from a Doctor of Physical Therapy

4. Year Round Programming from a coach who has sent multiple people to the CrossFit Games

5. Swim wod coaching from Collegiate Athlete

Member of CFCP? Contact robin@crossfitcp.com for a discount code to attend

 

 

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength

50 heavy Russians.

Deadlift
5-5-5-5

Wod

Amrap in 15 minutes
25 pull ups
25 push ups

Mad mobi
Lat stretch band
Corner stretch
Press ups
Hamstring up n over

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