Strength – Deadlift

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dynamic movement prep 
Group warm up 
Skill
Muscle up practice and variations
Ring dips
Strength
Deadlifts
3-3-3-3-3.  By feel
Amrap 10 minutes. 
50 double unders
20 steps lunges
10 toe to bar
MaD Mobi 
Pigeon.
Lat stretch band
Press ups
Hamstring up n over

 

3-Position Cleans

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Dynamic movement prep 
Group warm up 
5 minute plank pose accumulated
3 position clean 
Hip
Hang
Below the knee
3-3-3-3-3. By feel.
Wod 
3 rounds for time of
25 KB swings 1.5/1.0
15  Burpees to a plate
10  squat clean 75/55
Mad mobi 
Knee on the wall
Press ups
Pigeon
Thoracic ext on the wall

 

 

READ ME!!!

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WEEKEND INFO – and there is A LOT of it!!

TONIGHT

Men’s Night

Come out and get in some mental and physical training!

7pm

Saturday

9:30am – CFCP 9th Birthday Open Gym!

CrossFit Total!!!!!

12:00pm – 9th Birthday Party

Food, Drinks, Desserts and Fun!

Sunday

10:30am –  Skillz & Sprintz

 

COMING October 2nd

free

SAVE THE DATE

October 16th

10:30am

Oly Lifting Competition

Fundraiser

Let’s Get Alice to VEGAS

for the Powerlifting WORLD Championship!

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Dynamic movement prep

Pose drills

Running drills

Then…
Running intervals
800 m run x 1
400 m run x 2
200 m run x 3

For Time
100 Ab Mat sit ups
55 reps DB/KB Front/goblet squats (53/35)
35 Push ups
35 KB swings. (53/35)

Mad mobi
Press ups
Hamstring
Pigeon
Knee on the wall