There have been many times in the past year when CFKP may have disturbed you, irritated you, troubled you, bugged you and even annoyed you. Today as a new year is approaching we just want to tell you this: All through the new year CFKP plans to continue doing it!
Hope everyone had a happy and safe New Year! Start 2013 off on the "right step"...
Meet at Halsey gym at 11 am for a fun 5K.
Remember the gym is closed so just look for all the other people wandering around...
Monday, December 31, 2012
A/B WOD
Complete as many rounds as possible in 15 min of:
5 Deadlifts (225/135)
10 Pushups
15 Box Jumps (24"/20")
Complete as many rounds as possible in 15 min of:
5 Deadlifts (225/135)
10 Pushups
15 Box Jumps (24"/20")
Friday, 28 December, 2012
Long Helen
A WOD
400m run
21 Kettlebell Swings (53lb/35lb)
12 Pull-ups
800m run
21 Kettlebell Swings (53lb/35lb)
12 Pull-ups
1200m run
21 Kettlebell Swings (53lb/35lb)
12 Pull-ups
B WOD
400m run
21 Kettlebell Swings (53lb/35lb)
12 Jumping Pull-ups
800m run
21 Kettlebell Swings (53lb/35lb)
12 Jumping Pull-ups
1200m run
21 Kettlebell Swings (53lb/35lb)
12 Jumping Pull-ups
A WOD
400m run
21 Kettlebell Swings (53lb/35lb)
12 Pull-ups
800m run
21 Kettlebell Swings (53lb/35lb)
12 Pull-ups
1200m run
21 Kettlebell Swings (53lb/35lb)
12 Pull-ups
B WOD
400m run
21 Kettlebell Swings (53lb/35lb)
12 Jumping Pull-ups
800m run
21 Kettlebell Swings (53lb/35lb)
12 Jumping Pull-ups
1200m run
21 Kettlebell Swings (53lb/35lb)
12 Jumping Pull-ups
Wednesday, December 26, 2012
Happy Birthday Nicki!!!!!
Class times 0930, 1630
2 Rounds for Time:
12 Grasshoppers
24 Pushpresses (65/45)
73 overhead walking lunges (35/25)
39 V sit-ups
Monday December 24, 2012
We will be doing a 12 days of Christmas WOD at 1030. Gym will be closed so we will all meet outside!
Saturday December 22, 2012
Hero WOD tomorrow at 1000 @ Halsey! In honor of Victoria Soto.
Stand by for updates on Mondays 12 Days of Christmas WOD.
Stand by for updates on Mondays 12 Days of Christmas WOD.
Friday December 21, 2012
Friday December 21, 2012
Happy Fran Friday!
A WOD
Fran
21-15-9
Thrusters 95/65lb
Pullups
B WOD
21-15-9
Medicine Ball Cleans (20/14)
Jumping Pull ups
Cash out: 30 Burpees for time
Enjoy your weekend, keep an eye out for a WOD on the 24th!
Happy Fran Friday!
A WOD
Fran
21-15-9
Thrusters 95/65lb
Pullups
B WOD
21-15-9
Medicine Ball Cleans (20/14)
Jumping Pull ups
Cash out: 30 Burpees for time
Enjoy your weekend, keep an eye out for a WOD on the 24th!
Thursday December 20, 2012
Thursday December 20, 2012
A WOD / B WOD
15 Min AMRAP
50 Double unders (sub 1:3)
20 Wall Balls (20/14lb)
20 KB Swings (1.5/1Pood)
Cash out: 30 Ring Dips!
Wednesday, December 19, 2012
Wednesday, December 19, 2012
So someone dropped off a large tray of cookies yesterday at work. Since I need burn off some of those cookies, everyone else gets to enjoy the burn as well!
"Cookie Burner"
4 Rounds for time
800m run
5 Pull ups
20 Yds of Broad Jumps
20 Squats
40 Sit ups
So someone dropped off a large tray of cookies yesterday at work. Since I need burn off some of those cookies, everyone else gets to enjoy the burn as well!
"Cookie Burner"
4 Rounds for time
800m run
5 Pull ups
20 Yds of Broad Jumps
20 Squats
40 Sit ups
Tuesday, December 18, 2012
A/B WOD
10 min AMRAP
5 Power Cleans (155/105) (B wod sub in med ball cleans)
5 Lateral burpees over the bar
Time and equipment permitting:
Cash out
Max Pull Ups in 2 minutes.
Practice Overhead Squat.
Monday, December 17, 2012
Monday, December 17, 2012
WOD A / WOD B
5 Rounds for time
3 Suicides
5 HSPU
7 Ring Dips
Have a great Monday!
WOD A / WOD B
5 Rounds for time
3 Suicides
5 HSPU
7 Ring Dips
Have a great Monday!
Friday December 14, 2012
Friday December 14, 2012
A WOD / B WOD
100 Double Unders (3:1 Singles if sub required)
21 Toes to Bar
21 Box Jumps
15 TTB
15 Box Jumps
9 TTB
9 Box Jumps
100 DU (3:1)
Have a great weekend!
A WOD / B WOD
100 Double Unders (3:1 Singles if sub required)
21 Toes to Bar
21 Box Jumps
15 TTB
15 Box Jumps
9 TTB
9 Box Jumps
100 DU (3:1)
Have a great weekend!
Thursday December 13, 2012
Thursday December 13, 2012
In honor of Mochi pounding it's time to pound some Medballs!
A WOD /B WOD
300 Medball slams (20/14lb)
Every Minute on the Minute stop and do push ups ( 5 guys / 3 girls)
WOD is over when you reach your 300 Slams!
Cash out: Get some good stretching in, if you are half as sore as me you need it!
In honor of Mochi pounding it's time to pound some Medballs!
A WOD /B WOD
300 Medball slams (20/14lb)
Every Minute on the Minute stop and do push ups ( 5 guys / 3 girls)
WOD is over when you reach your 300 Slams!
Cash out: Get some good stretching in, if you are half as sore as me you need it!
Wednesday, December 12, 2012
Wednesday, December 12, 2012
Cash in: Make sure you set up rings and do the ring dips portion of your warm up!
A WOD / B WOD
In 15 minutes do As Many Rounds As Possible (AMRAP) of the below moments.
10 V-ups
10 Burpees
15 Air Squats
Cash out: Do 3 sets of max Hand stand push ups scaled to what you normally do in a WOD. Give your self 1 min rest between sets.
Cash in: Make sure you set up rings and do the ring dips portion of your warm up!
A WOD / B WOD
In 15 minutes do As Many Rounds As Possible (AMRAP) of the below moments.
10 V-ups
10 Burpees
15 Air Squats
Cash out: Do 3 sets of max Hand stand push ups scaled to what you normally do in a WOD. Give your self 1 min rest between sets.
Tuesday, December 11, 2012
Tuesday, December 11, 2012
Cash in:
4 x 15 sec of L-sits (using the rings)
WOD A / WOD B
30 Dead lifts (225/155)
300m farmers carry of 1.5/1 Pood in one hand and 45/35lb in the other hand. (3 laps around the buildings)
30 Pull ups
Cash Out:
30 Ring Dips
Monday, December 10, 2012
Monday, December 10, 2012
This weeks schedule:
Happy Birthday Marshall!
A WOD / B WOD
3 Rounds for time
10 Hand Stand Push ups
12 Kettle Bell Swings (1.5/1 Pood)
30 Total Overhead Walking Lunges (45/35lbs) (Should be 15 each leg)
Wednesday, December 5, 2012
This week's schedule:
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
MYSTERY WOD WEEK!
I will not be posting the specific wod
this week. Decide on your schedule now and come on out despite not
knowing the wod! Be prepared for ANYTHING!
**for those of you that cannot make a wod - I will leave it posted on the whiteboard and will post it here each evening***
Tuesday, December 4, 2012
This week's schedule:
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
Nice Job yesterday!
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
MYSTERY WOD WEEK!
I will not be posting the specific wod
this week. Decide on your schedule now and come on out despite not
knowing the wod! Be prepared for ANYTHING!
**for those of you that cannot make a wod - I will leave it posted on the whiteboard and will post it here each evening***
Nice Job yesterday!
Monday, December 3, 2012
This week's schedule:
Monday: 0530, 0930, 1630, 1730
Tuesday: 1630, 1730
Wednesday: 0530, 0930, 1630
Thursday:1630, 1730
Friday: 0530, 0930
MYSTERY WOD WEEK!
I will not be posting the specific wod this week. Decide on your schedule now and come on out despite not knowing the wod! Be prepared for ANYTHING!
**for those of you that cannot make a wod - I will leave it posted on the whiteboard and will post it here each evening***
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