Sunday, December 21 - Saturday, December 27

 Some of the amazing CFEP community giving back at Feed My Starving Children! 

Some of the amazing CFEP community giving back at Feed My Starving Children! 

Sunday, December 21 - No Class

 

Monday, December 22 

Strength: Push Press

  • Establish a 1 Rep Max

WOD: 2x10 Minute EMOM's

10 Minute EMOM:

  • Even Minutes: 150M Row (all out efforts)
  • Odd Minutes: Max Plank Hold

10 Minute EMOM:

  • Even Minutes: 10 Front Squats (103/155)
  • Odd Minutes: Max Double Unders

 

Tuesday, December 23 - Regular Schedule

Strength: Bear Complex (modified)

  • 3 working sets

WOD: 5 Rounds (for total reps)

"The Chief" (compare to 9/15/14 & 5/22/14)

3 Minute AMRAP

  • 3 Power Clean (93/135)
  • 6 Push-Ups
  • 9 Air Squats

*Rest precisely 1 minute between each 3-minute AMRAP

 

Wednesday, December 24 - Christmas Eve 

*Classes at 5:30AM; 6:30AM; 9:00AM Only*

"12 Days of Christmas" 

  • 1 Power Snatch (63/95)
  • 2 Overhead Squats (63/95)
  • 3 Bar Facing Burpees
  • 4 Push Jerk (63/95)
  • 5 Handstand Push-Ups
  • 6 Goblet Squats (35/55)
  • 7 KB Swings (35/55)
  • 8 Wall Balls (14/20)
  • 9 Box Jumps (20"/24")
  • 10 Pull-Ups
  • 11 Toes to Bar
  • 12 Wall Climbs

*Performed as a waterfall - 1 PS + 1 PS + 2 OHS + 1 PS + 2 OHS + 3 BFB + 1 PS + 2 OHS + 3 BFB + 4 PJ and so on...

 

Thursday, December 25 

CLOSED - Merry Christmas!

 

Friday, December 26

*Classes at 12:00PM; 1:00PM; 5:00PM; 6:00PM Only*

Strength: Front Squat

  • 5x2

WOD:  3 Rounds For Time 

"Brian" 

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan. 

  • 5 Rope Climbs
  • 25 Back Squats (133/185)

 

Saturday, December 27 - Regular Schedule

WOD: TABATA

  • Burpee Box Overs
  • Double-Unders
  • Med Ball Sit-ups (14/20)
  • Row (calories)
  • KB Swings (35/55)

* Score is total reps for each movement

 

Posted on December 21, 2014 .