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WOD

16
Jun

Monday 06/17/2019

3 Rounds
1:00 Clean and Jerks (135/95)
Rest 2 minutes
1:00 Double Unders 
Rest 2 minutes

Box Brief – We are hosting the Rookie Rumble this Saturday, all classes will be cancelled.

15
Jun

Sunday 06/16/2019

*HERO WOD SUNDAY!

3 Rounds 
800m Run
5 Front Squats (225/155)
200m Run
11 Chest to Bar Pull-Ups
400m Run
12 Kettlebell Swings (70/53)

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, TX, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. 

He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne. 

The “Willy” Hero WOD was first posted on crossfit.com as the workout of the day for Friday, November 22, 2013 (131122).

14
Jun

Saturday 06/15/2019

AMRAP 20
18 Calorie Row
18 Push-ups
18 Tuck-ups
18 Weighted Step ups (50/35)

Box Brief – All Saturday classes are cancelled next week, we will be hosting the Rookie Rumble!

13
Jun

Friday 06/14/2019

Strength: Back Squat
5×5, do a set every 2 minutes.

Conditioning:
AMRAP 6
30 Wall Balls (20/14)
15 Burpees 

Box Brief – We offer gift cards! They make the perfect gift for someone who needs a boost to start their CrossFit journey! Pick one up for Father’s Day this weekend or any other occasion throughout the year!

12
Jun

Thursday 06/13/2019

10 Deadlifts (225/155)
50 Situps 
100 Double Unders
10 Deadlifts (225/155)
100 Double Unders
50 Situps 
10 Deadlifts (225/155)

11
Jun

Wednesday 06/12/2019

5 Rounds
15 Pull-ups
50m Farmers Carry (50s/35s)
200m Sprint
Rest 2:00 after each round. 

Box Brief – TODAY is the final day to sign up for the Rookie Rumble! Sign up and represent CFPH on our home turf! Sign up here!

10
Jun

Tuesday 06/11/2019

For Quality: EMOM 10
1 Power Clean + 1 Hang Power Clean + 1 Shoulder to Overhead

For Weight: “Rookie Rumble WOD 1”
6 Minutes to Establish Heaviest Weight:
1 Power Clean + 1 Hang Power Clean + 1 Shoulder to Overhead

-We will be using the EMOM as a skill to build the proper positioning for all movements. Then we will put the skill to the test and see how heavy we can get the complex! 

Box Brief – Sign up deadline for the Rookie Rumble is THIS WEDNESDAY June 12! Register here ASAP! 


Box Brief – Sign up deadline for the Rookie Rumble is THIS WEDNESDAY June 12! Register here ASAP!

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