Killa Wod!

Happy Halloween!!!!

There are NO EVENING CLASSES tonight!!!

Saturday

9:30am – Open Gym with Shelby

Sunday

12pm – Skillz & Sprintz with Coach Matt

1pm – ReFlex Yoga  with Coach Stacey

Dynamic warm up
Group warm up
Skill.
Handstand holds.
Strength
Build to a heavy 2 rep OH squat.
Then

“MRT”
Amrap in 15 minutes.

31 single unders
31 thrusters 110/85
31 lateral burpees over barbell

MAD MOBI
Press ups
Roll calves bb
Shoulder band stretch.
Hamstring up n over

Abbate

Abbate

Oct 30, 2014

This is what happens when you tell one coach to demonstrate standing press up.

THINGS TO KNOW

Halloween is tomorrow!

pumpkin

Wear your costume for your Ghoulish Workout!!!

No Classes after the 12pm tomorrow!

Saturday

9:30am – Open Gym with Shelby

Sunday

12pm – Skillz & Sprintz with Coach Matt

1pm – ReFlex with Coach Stacey!

Dynamic warm up
Group warm up
Hero wod 
“Abbate”
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
MAD MOBI
Roll calves
Stretch calves
Hamstring up n over
Pigeon
Press ups

Boo!

Boo!

Oct 29, 2014

pumpkin

Friday is Halloween!

Wear your Costume for our Ghoulish Workout!

and

 NO 5pm or 6pm CLASS!!!!!

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Plan on eating your little heart’s content on Halloween? Join our 24-day challenge starting on Monday, November 3rd.

If you are interested, email robin@crossfitcp.com – you will be finished with your challenge just in time for Thanksgiving!

Dynamic warm up
Group warm up
Skill 
Pistols and pistol progressions
Kb warm up 
5 rounds of
Each arm
3 cleans
3 jerks
3 snatches
You pic the weight
Then
Emom for 5 minutes 
3 snatches   —- Yes again.
Last round (minute)
Max reps snatches
Rest
Emom for 5 minutes 
3 deadlifts
Last round (minute) 
Max reps deadlifts
MAD MOBI 
Hamstring up n over
Press ups
Thoracic extension
Lat stretch band