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Burpees

Monday Monday

Make sure and get your 15.2 scores in today at the games.crossfit.com site!
Dynamic warm up 

Group warm up

50 heavy Russians

Skill 
Toe 2 bar/ knees to elbows.

Deadlift protocol 
3 sets. 2-3 reps of Half range (top of knee)
Immediately followed by
5 squat jumps

Then 
3-3-3. Full range deadlifts

Wod

“Sketchy” 

3 rounds for reps.
1 minute row for calories
1 minute burpees […]

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Awesome New Year Awaits!!!

We had an AMAZING turn out for the Holly Jolly Finale!
11 Teams of four took on the Holiday Season and said “I’m not gaining weight this year!”
We had numerous people who LOST weight between Thanksgiving and New Year’s Day.
Congratulations to Team InSANTAty for winning the whole darn thing!!!
INFORMATION
There is a […]

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Kettle Belles

 
 

dynamic movement 
Group warm up 
SKILL
Practice pistols
5-7 minutes
STRENGTH
15 renegade row  (push up row row)
Back squats
5-5-5.
Start at 65%. Up by feel
3-3-3
Wod 
7 minute cap
50 toe 2 bar.
50 oh squats 95/65
Rest of time Burpees to a plate
MaD mobi  
Lat stretch band
Pigeon
Knee on the wall
Bully

 

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Team work

Holly Jolly Team – The 4 Wodsmen

INFORMATION
Please SIGN UP for our
Adopt-A-Family!
We have adopted three families this year.
Take a moment and sign up to bring a toy to a deserving kid!
Family 1 – Dad works, but mom has lupus and no health insurance. 2 kids and would like the presents wrapped […]

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31+ PRs!!

NIGHT OF RECORDS
Last Friday  night about 40 CFCP Members got together to try and PR the following: Back Squat, Press, Clean, Jerk and Snatch
We had over 31 PR’s!!!
Congratulations!!

COMING UP
December 22 – 27th
is
BRING A FRIEND WEEK!!
 
Dynamic Movement Preparation
Group Warm up
Skill
Handstand Holds
Accumlate 3 minutes
Advanced try free standing holds with spotters
 
Wod
5 Rounds for […]

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