A.  5 min monostructural 5 min Dynamic 5 min specific B. 10 sets 250m row AMRAP HSPU Rest 1 min *Score is time to complete + total HSPU completed C. Alexander shoulder stretch 2 min/ side

Happy Birthday to my Easton today!!! A. 5 min dynamic stretched + 5 min specific drills B. Snatch- work to a max C. Muscle up or Pull up work D. DB Bent rows 40×1 – 10 reps x 3 sets

A. Running drills + Dynamic stretches B. 25 min AMRAP 20 burpees 30 wall balls 400m run Rest 5 min  15 min running C. Pigeon 2 min per side  

A. 5 min monostructural 5 min dynamic 5 Min specific B. Front Squats 2 Reps @ 70%  EMOMx 8 min C. 10 min AMRAP Box jumps 24″ (Ladies and Men) D. Calves

A HUGE thank you to everyone that surprised me on Friday night with a Birthday celebration, I know a few of you couldn’t make it but contributed to making me feel so special and loved! Each person in this community makes CFPC what it is and I could not be more grateful for each and…

A. Hip Flexors + Coach’s choice B. 10 sets 200m run AMRAP CTB pull ups Rest 1 min C. Ring dips 40×1- AMRAP x 3 sets.  2 min between sets

Social WOD tomorrow night 6 pm! A. OH Prep + Coach’s choice B. OHS 1.1- Build to a heavy single C. Snatch 1.1- Build to a double- Max 10 sec between reps D. Goat work 15 min- Come with a goal and practice like an athlete

Reminder for our potluck Friday June 17th at 6pm! We will supply burgers, a fun workout and some outdoor games. Fresht has a few items up for grabs- a Chorizo scramble, 2 sets of cherry almond balls (6 each) and a Taco salad.  First come first serve! A. Running Technique + Coach’s choice B. 2400m…

A. T spine mobility B. Front Squats 2 fast reps @ 67% EMOM x 10 min C. 10 min AMRAP Man makers 35/50 Right row, Left row, Push up, Squat clean, Thruster, Front rack lunge right, front rack lunge left. Dumbells can rest on shoulders for the lunges D. Pull overs on bench. 1 min…

I will have an envelope at the gym this week for anyone that would like to contribute to a gift for Mike and Laura for there new little baby girl.  I am thinking a Babies R Us gift card so they can pick up whatever it is they need for baby Poppy. Summer Games has…

  
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