10 AM WOD
Congratulations to our 4 new CF-L1 Trainers!!!!
Andrew Higgins
Jason Surowiec
Ann Dohm
Lauren Fisher
and Drew Jay, even though you are no longer with CFKP you will always be a part of us!!
***Next week the schedule will slightly change due to the Navy Ball. It will be as follows***
Monday 0530, 0830, 1630, 1730
Tuesday 0830, 1630, 1730
Wednesday 0530, 0830, 1630, 1730
Thursday 0830, 1630
Friday 0830 only
Friday September 30, 2011 Class Times 0530, 0830, 0930
12 Min AMRAP
20 Sit-ups
20 1 Arm Dumb-Bell Swings (25/20)
20 Double Unders (singles 3:1)
Skill Work: Burgener Warmup
Cashout: 500m Row
****SATURDAY WOD 10 AM****
**Until further notice today is the last day for the 0930 class**
*Also, due to the Navy Ball next week the 1730 WOD will be M, T, W
not M, T, TH (This is for the week of Oct 3rd ONLY) and there will be NO 0530 on Friday Oct 7th.*
20 Sit-ups
20 1 Arm Dumb-Bell Swings (25/20)
20 Double Unders (singles 3:1)
Skill Work: Burgener Warmup
Cashout: 500m Row
****SATURDAY WOD 10 AM****
**Until further notice today is the last day for the 0930 class**
*Also, due to the Navy Ball next week the 1730 WOD will be M, T, W
not M, T, TH (This is for the week of Oct 3rd ONLY) and there will be NO 0530 on Friday Oct 7th.*
Thursday September 29, 2011 Class Times 0830, 1630, 1730
"BLAKE"
4 rounds for time:
100 ft Walking Lunge with 45/35 lb plate held overhead
30 Box Jumps
20 WallBalls (20/14)
10 HSPU
Cashout: Overhead Squat 3-3-3 with PVC or appropiate weight
Skillwork: Practice the Bergenger Warm-up with PVC
**U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.**
4 rounds for time:
100 ft Walking Lunge with 45/35 lb plate held overhead
30 Box Jumps
20 WallBalls (20/14)
10 HSPU
Cashout: Overhead Squat 3-3-3 with PVC or appropiate weight
Skillwork: Practice the Bergenger Warm-up with PVC
**U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.**
Wednesday September 28, 2011 Class Times 0530, 0830, 0930, 1630
WOD
150 Burpees
Cashout: 5 - 100m sprints (goal post to goal post on football field) with 1 min rest inbetween
SkillWork: Burgener Warm-up
http://youtu.be/tk9MogjNas4
150 Burpees
Cashout: 5 - 100m sprints (goal post to goal post on football field) with 1 min rest inbetween
SkillWork: Burgener Warm-up
http://youtu.be/tk9MogjNas4
Tuesday September 27, 2011
Tuesday's Class Schedule: 0830, 1630, 1730
"BADGER"
3 rounds for time
30 Squat-Cleans (95/65)
30 Pull-ups
800 m Run
Squat-Clean video
http://youtu.be/bVjxGecn63w
Skillwork: Practice Burgener warm-up with PVC
http://youtu.be/tk9MogjNas4
Badger- In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 11, 2007.
"BADGER"
3 rounds for time
30 Squat-Cleans (95/65)
30 Pull-ups
800 m Run
Squat-Clean video
http://youtu.be/bVjxGecn63w
Skillwork: Practice Burgener warm-up with PVC
http://youtu.be/tk9MogjNas4
Badger- In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 11, 2007.
Monday September 26, 2011
Monday's Class Schedule 0530, 0830, 0930, 1630, 1730
Happy 36th Birthday SHANNON
19 Minute AMRAP
9 Dips
25 SDHP (65/45)
75 Single Jump Ropes
36 Slam-Balls
Skillwork: Review Squat Clean with PVC or Wallball
Cashout: BenchPress 1/2 bodyweight for max reps
Make sure you have a spotter
Friday September 23, 2011
Friday's Class Schedule 0530, 0830, 0930
10!
Thrusters (95/65)
SlamBalls (14/20)
Supermans
Cashout: Tabata Run on Tredmill, incline 12 (20 sec on 10 sec off for 8 rounds)
NO SATURDAY WOD
Play a sport or activity or run/row a 5K on your own
Have a Great Weekend!!
Good Luck to Andrew, Jason, Ann and Drew on your Cert 's this weekend!! We are very Proud of you!!
10!
Thrusters (95/65)
SlamBalls (14/20)
Supermans
Cashout: Tabata Run on Tredmill, incline 12 (20 sec on 10 sec off for 8 rounds)
NO SATURDAY WOD
Play a sport or activity or run/row a 5K on your own
Have a Great Weekend!!
Good Luck to Andrew, Jason, Ann and Drew on your Cert 's this weekend!! We are very Proud of you!!
Thursday September 22, 2011
Thursday's Class Schedule *1030*, 1630, 1730
**due to the storm we will hold the morning class at 10:30**
"300"
WallBalls (20/14)
HSPU
DB Swings (55/35)
Double Unders, (Singles 5:1)
Push-Ups (hands off at the bottom)
V-Situps
Ring Rows
You may start at any excercise. You may do as many or little reps(min of 10 per excercise) for a grand total of 300 reps. Once you move on from an excercise you many not go back to it and you must continue in the order of the ladder, so if you start with pushups you will end with DU's.
Strength Work: Review Strict Press with PVC then, 3 tries to find your max strict press
**due to the storm we will hold the morning class at 10:30**
"300"
WallBalls (20/14)
HSPU
DB Swings (55/35)
Double Unders, (Singles 5:1)
Push-Ups (hands off at the bottom)
V-Situps
Ring Rows
You may start at any excercise. You may do as many or little reps(min of 10 per excercise) for a grand total of 300 reps. Once you move on from an excercise you many not go back to it and you must continue in the order of the ladder, so if you start with pushups you will end with DU's.
Strength Work: Review Strict Press with PVC then, 3 tries to find your max strict press
Wednesday September 21, 2011
Wednesday's Class Schedule 0530, 0830, 0930, 1630(TBD)
**As of right now Hasley Gym is scheduled to close at noon due to the storm. If the Gym remains closed the 1630 class will be cancelled.**
AMRAP in 20 Minutes
5 Dips
10 Deadlifts (185/135)
15 Knees to Elbows
20 Box Jumps
Skill work: Practice HSPU
Strength Work: Review Front Squat with PVC then, 5-4-3 reps increasing weight each time
**As of right now Hasley Gym is scheduled to close at noon due to the storm. If the Gym remains closed the 1630 class will be cancelled.**
AMRAP in 20 Minutes
5 Dips
10 Deadlifts (185/135)
15 Knees to Elbows
20 Box Jumps
Skill work: Practice HSPU
Strength Work: Review Front Squat with PVC then, 5-4-3 reps increasing weight each time
Tuesday September 20, 2011
Tuesday's Class Schedule 0830, 1630, 1730
WOD
On the minute every minute run from white line to white line and back to starting white line(aprox 50 m) on the track. For the rest of the minute start working on completing 200 Double Under's. Singles 3:1 Continue running every minute until you complete 200 DU's or 600 Singles. Score # of Minutes (rounds) it takes to complete.
*The quicker you run the more time you will have to complete the double unders.
**If it is raining sub the run for a suicide
Strength Work: 3-2-1-1 reps 65%,75%,85%, 95% of your max Deadlift
Cashout: Stretch and Foam Roll for a minimum of 5 minutes
Double Under Video
http://youtu.be/Ix8TbKyvJcw
WOD
On the minute every minute run from white line to white line and back to starting white line(aprox 50 m) on the track. For the rest of the minute start working on completing 200 Double Under's. Singles 3:1 Continue running every minute until you complete 200 DU's or 600 Singles. Score # of Minutes (rounds) it takes to complete.
*The quicker you run the more time you will have to complete the double unders.
**If it is raining sub the run for a suicide
Strength Work: 3-2-1-1 reps 65%,75%,85%, 95% of your max Deadlift
Cashout: Stretch and Foam Roll for a minimum of 5 minutes
Double Under Video
http://youtu.be/Ix8TbKyvJcw
Monday September 19, 2011
Class Schedule for Monday 0530, 0830, 0930, 1630, 1730
WOD
For time:
15-12-9-6-3
Power Cleans (135/95)
Bar Facing Burpee's
Cashout: Max reps of Double Under's in 2 minutes
Power Clean Video
http://www.youtube.com/watch?v=6TlbDQUWs0s
Bar Facing Burpees
http://youtu.be/buPzF9voy7Q
WOD
For time:
15-12-9-6-3
Power Cleans (135/95)
Bar Facing Burpee's
Cashout: Max reps of Double Under's in 2 minutes
Power Clean Video
http://www.youtube.com/watch?v=6TlbDQUWs0s
Bar Facing Burpees
http://youtu.be/buPzF9voy7Q
Saturday, September 17, 2011
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo Deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Heat List:
Heat One: Micky, Warren, Kate, Evan, Gladys. COACH: Michelle
Heat Two: Ruthie, Shannon, Michelle, Jason, Leslie. COACH: Andrew
Heat Three: Beth, Sean, Melissa, Andrew, Heather C. COACH: Ann
Heat Four: Lola, Tim, Ann, Kyle, Amanda. COACH: Cindy
Heat Five: Nancy, Cindy, Nikki COACH: Warren
Your Coach will help you set up/scale/make sure your movements are safe before your heat begins; Coaches - you do not have to follow them through the wod if you do not want to. Once they start you can go warm up for your own heat.
We will try to start heats at 0900, so please be there, warmed up and ready to go if you are in heat one.
If you would like to help set up please show at 0815-0830
Each person in each heat will need a counter - please volunteer for other people's heats!!
We will also need a ROWER monitor person for each heat.
Each heat will take 22 mins start to finish
Fight gone bad
Let me know asap if this is incorrect in any way!!
These are the people who wish to participate:
Cindy, Evan, Warren, Micky, Michelle, Lola, Amanda, Beth (scaled), Shannon, Amy, Andrew
Sean, Tim, Kyle, Ann, Gladys, Kate, Ruthie, Nancy, Jason, Leslie (scaled). Let me know if I am missing anyone!
These are the people who wish to participate:
Cindy, Evan, Warren, Micky, Michelle, Lola, Amanda, Beth (scaled), Shannon, Amy, Andrew
Sean, Tim, Kyle, Ann, Gladys, Kate, Ruthie, Nancy, Jason, Leslie (scaled). Let me know if I am missing anyone!
Friday, September 16, 2011
If you are planning on fight gone bad you need to let me know by tomorrow so I can put you in a heat!! Also be sure to tell me if you will need to scale!
Go here to donate for Fight Gone Bad 6:
http://www.sportsgrants.org/fgb6/blog/
WOD
*meet on the track*
6 Rounds
One run up to the top of the bleachers and back down (climb over the front railing)
5 Push-ups
10 Jumping lunges (count each leg)
20 Mountain climbers (count each leg)
Go here to donate for Fight Gone Bad 6:
http://www.sportsgrants.org/fgb6/blog/
WOD
*meet on the track*
6 Rounds
One run up to the top of the bleachers and back down (climb over the front railing)
5 Push-ups
10 Jumping lunges (count each leg)
20 Mountain climbers (count each leg)
Thursday, September 15, 2011
Thursday - 0830, 1630, 1730
Halsey gym is closed in the morning. This should only affect the 0830 class, and we will meet outside by PSD.
Please Facebook me, or email me if you do not have your name on the white board yet, and would like to participate in fight gone bad 6 on Saturday. Planning on 0900 start time for heats. If you need to scale, please let me know that as well.
We are no longer allowed to perform wall climbs inside the door of Halsey gym. Please perform wall climbs on the blue painted wall inside Halsey.
WOD:
1200m run
10 Burpees
800m run
20 Burpees
400m run
30 burpees
For time.
Halsey gym is closed in the morning. This should only affect the 0830 class, and we will meet outside by PSD.
Please Facebook me, or email me if you do not have your name on the white board yet, and would like to participate in fight gone bad 6 on Saturday. Planning on 0900 start time for heats. If you need to scale, please let me know that as well.
We are no longer allowed to perform wall climbs inside the door of Halsey gym. Please perform wall climbs on the blue painted wall inside Halsey.
WOD:
1200m run
10 Burpees
800m run
20 Burpees
400m run
30 burpees
For time.
Wednesday, September 14, 2011
WOD
150 Wall Balls (20#m/14#w)
For time.
(Every time you drop the ball you must do 10 pull-ups before starting again.)
Skill work with time permitting: Row
Feat of Strength:
1000m row for time.
150 Wall Balls (20#m/14#w)
For time.
(Every time you drop the ball you must do 10 pull-ups before starting again.)
Skill work with time permitting: Row
Feat of Strength:
1000m row for time.
Monday, September 12, 2011
Class times: Monday - 0530, 0830, 0930, 1630, 1730
WOD:
For time:
30 Walking lunge steps
30 Pull-ups
30 Box jumps
30 Double-unders
30 Push-ups (Hand release/games style)
30 Knees to elbows
30 Kettlebell swings (55/35)
30 Ab Mat Sit-ups
30 Dumbbell Hang squat cleans(35/20)
30 Superman's/Back extensions
30 Wall ball
WOD:
For time:
30 Walking lunge steps
30 Pull-ups
30 Box jumps
30 Double-unders
30 Push-ups (Hand release/games style)
30 Knees to elbows
30 Kettlebell swings (55/35)
30 Ab Mat Sit-ups
30 Dumbbell Hang squat cleans(35/20)
30 Superman's/Back extensions
30 Wall ball
Saturday, September 10, 2011
September 11th Throwdown Fundraiser WOD!
0830!!!
Please remember to donate at this website:
WOD:
A One Round 9 Movement 11 Rep. Chipper
*do a 2001 meter run @ the Beg and the End. Think of it is a "buy in/ cash out" it will count towards your total time!!!!
THEN 11 REPS OF THE FOLLOWING
Box jump
Thruster (125/85) (deaths @ pentagon)
Burpee chest to bar pull ups
Power Clean (155/100)
Hand stand push ups
Dumbbell Swings (55/35)
Toes to bar
DL (170/120)
push jerk (100/75) (number of floors in each tower)
***********************************************
Scaling options to think about:
-Run a TOTAL of 2001m versus 2001m at the beginning and end . You could do 3 laps at the beginning and 2 at the end.
-Scale your weight at the various activities.
-Talk to Cindy, Erin, Warren, or Michelle if you need some other scaling due to injury.
The 9 movement chipper above may be done out of order since we will be sharing bars.
Please bring a long towel for your burpee pullups - we will do them OUTSIDE. Risers will need to be set up for those needing them.
The weights of the bars that will be set up are:
-170 lbs (men's RX deadlift)
-155 lbs (men's RX power clean)
-120 lbs (women's RX deadlift)
-100 lbs (men's RX push jerk and women's RX power clean)
Then using Bodypump weight we will have:
-85 lbs x 2 (women's RX thruster)
-75 lbs x 2 (women's RX push jerk)
-65 lbs x 2
-45 lbs x 2
-25 lbs
Please try to use one of these weights; however if you truly need a different weight make sure it is set up.
Friday, September 9, 2011
For QUALITY:
5-5-5
135/85 power clean
5-5-5
135/85 lb Deadlift
5-5-5
135/85 Push jerk
THEN;
Max Row for calories in 3 mins
Max Double unders in 2 mins
Max Bar Hops in 1 min.
1 min break in between
5-5-5
135/85 power clean
5-5-5
135/85 lb Deadlift
5-5-5
135/85 Push jerk
THEN;
Max Row for calories in 3 mins
Max Double unders in 2 mins
Max Bar Hops in 1 min.
1 min break in between
Thursday, September 8, 2011
WOD:
"The VanAllen"
800m run
then 3 rounds of
20 burpee pullups
20 sumo deadlift high pull (75/55)
20 back squat (75/55)
then another 800m run
for time
Don't forget the Sept 11 fundraiser wod will be held on Saturday 0830.
http://www.9-11throwdown.com/9-11-throwdown-wod.html
"The VanAllen"
800m run
then 3 rounds of
20 burpee pullups
20 sumo deadlift high pull (75/55)
20 back squat (75/55)
then another 800m run
for time
Don't forget the Sept 11 fundraiser wod will be held on Saturday 0830.
http://www.9-11throwdown.com/9-11-throwdown-wod.html
Wednesday September 7, 2011
WOD:
12 min AMRAP:
25 double-unders
25 ab mat sit-ups
25 super-mans
Skill practice: (Because I don't think ANYONE did this last week)
Please note on the whiteboard if you worked on this skill
Overhead squat with pvc, bar, or appropriate weight for your strength and skill level 3 sets of 10 reps
12 min AMRAP:
25 double-unders
25 ab mat sit-ups
25 super-mans
Skill practice: (Because I don't think ANYONE did this last week)
Please note on the whiteboard if you worked on this skill
Overhead squat with pvc, bar, or appropriate weight for your strength and skill level 3 sets of 10 reps
Tuesday September 6, 2011
WOD:
Ground to overhead for time
Men - 4000 lbs total
Women -2500 lbs total
Weight, item, reps and style are your choice!
You can clean and jerk, clean and push press, snatch, swing a 45lb plate, use a 20lb med ball - all up to you!
Then 10 mins practicing handstand holds or kicking up into a handstand against the wall.
Endurance WOD (optional):
1.5 mile run or row for time
Ground to overhead for time
Men - 4000 lbs total
Women -2500 lbs total
Weight, item, reps and style are your choice!
You can clean and jerk, clean and push press, snatch, swing a 45lb plate, use a 20lb med ball - all up to you!
Then 10 mins practicing handstand holds or kicking up into a handstand against the wall.
Endurance WOD (optional):
1.5 mile run or row for time
Sunday, September 4, 2011
Need something to do today? Go do your PRT if your active duty - if not - go do it crossfit style (full range push-ups, abmat situps)
Monday is a Holiday so there will only be ONE class.
The gym is closed - so please meet out by PSD and bring your own towels and jump-ropes.
There will not be a WOD posted for this class - just show up and Michelle will put you through a WOD.
This class will be cancelled if it is raining.
Next week's Schedule
Monday - 0900 (surprise WOD)
Tuesday - 0830, 1630, 1730
Wednesday - 0530, 0830, 0930, 1630
Thursday - 0830, 1630, 1730 (please note there is no 0530 on this day anymore)
Friday - 0530, 0830, 0930 (NEW CLASS TIMES)
Saturday - Sept 11th fundraiser WOD Time TBA
Monday is a Holiday so there will only be ONE class.
The gym is closed - so please meet out by PSD and bring your own towels and jump-ropes.
There will not be a WOD posted for this class - just show up and Michelle will put you through a WOD.
This class will be cancelled if it is raining.
Next week's Schedule
Monday - 0900 (surprise WOD)
Tuesday - 0830, 1630, 1730
Wednesday - 0530, 0830, 0930, 1630
Thursday - 0830, 1630, 1730 (please note there is no 0530 on this day anymore)
Friday - 0530, 0830, 0930 (NEW CLASS TIMES)
Saturday - Sept 11th fundraiser WOD Time TBA
Saturday Sept 3, 2011
Please come out Saturday at 0830 to support the fundraiser 31 Heroes. This WOD is to support the Navy Seal foundation in their support of SEAL families.
"On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.
These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well."
Please visit http://31heroes.com/ to donate and will will see you at 0830 at Halsey gym. Please bring your jump-ropes in case of rain.
"On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.
These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well."
Please visit http://31heroes.com/ to donate and will will see you at 0830 at Halsey gym. Please bring your jump-ropes in case of rain.
Friday September 2, 2011
WOD:
For Time:
4 Rounds
30 Box Jumps
20 DB swings
10 Hand stand push-ups
Strength WOD (optional/independent):
Bench press 5-5-5-5-5
Saturday's 31 Hero's WOD is tentatively set for 0830. Please anticipate some changes to the original WOD due to equipment limitations, gym closure times, and weather.
For Time:
4 Rounds
30 Box Jumps
20 DB swings
10 Hand stand push-ups
Strength WOD (optional/independent):
Bench press 5-5-5-5-5
Saturday's 31 Hero's WOD is tentatively set for 0830. Please anticipate some changes to the original WOD due to equipment limitations, gym closure times, and weather.
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