by Kim Stevens | Mar 23, 2016 | Uncategorized
WEDNESDAY! STRENGTH: 12:00 Clock! OPTION 1: 8:00 EMOM! Note: This workout includes a strict 4:00 warm-up! Beginning at the 8:00 mark, perform 1 (full) Snatch at 80% of your 1RM Snatch. *Limit failed attempts to 2 in a 1:00. Otherwise, drop down to 70% or 75% and...
by Kim Stevens | Nov 5, 2015 | Uncategorized
CFLPF is proud to introduce our “November Athlete of the Month… Mrs. Lynn Jones” ! Lynn has been with CFLPF a little over a year and a half. As with most of my athletes, I still remember her first day. Let’s just say that there was a presence...
by Kim Stevens | Apr 27, 2015 | Uncategorized, WOD
Surprise Monday! Met Con: 4RFT (35:00) “J” (see pic) Mod A: *Buy In: 150 Dubs 15 C2B Pull Ups (women: Pull Ups) 10 FS #135/95 12 HSPP 20 Burpees Mod B: *Buy In: 100 Dubs (or 400 Singles) 10 assisted HSPU (or 15 DB SP #35/25) 10 FS #115/75 (or...
by Kim Stevens | Dec 19, 2014 | Uncategorized, WOD
Thursday! Strength: (15 min) Front Squats P. Load to 60% (3-4 sets), then… 60%x6x2 65%x5 70%x3 CF Light: AMRAP! 15 High Pulls (KB) 100 M Sprint 15 Hollow Rocks or BFSU Met Con: (15 min) 21-15-9 *5 (3) Burpees EMOM! BB Thrusters (DB Thrusters) E: #105/75 RX:...
by Kim Stevens | Nov 13, 2014 | Uncategorized, WOD
Wednesday! Strength: (12 min) 5×5@70% Strict Press CF Light: 50 Mountain Climbers 20 alt. lunges 15 Hollow Rocks 20 alt. Plank Hold Shoulder Taps —- Met Con: 3RFT! (20 min) NON RX (of any form): Treat this WOD like an AMRAP! *750 M Row for time! 100 M FC...
