April 23, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location in the same retail center (next to Kmart right by the Alameda light rail stop)!  The target move date is 7/1, we'll keep you in the loop on all details as they happen!  We cannot wait to provide a bigger and better facility for you all - get excited!
• The next CFWP Goal Setting Workshop is this Saturday, 4/25, at 730am.  All welcome!

Strength

• Split jerk, work up to a heavy double
• Pendlay Row, work up to a heavy 3 (between sets)

WOD

For time (4 minute cap)

• Row 1000m

Rest 2 minutes from the time cap, then 4 min AMRAP of:

• 5 S2OH, 155#/115#
• 10 Toes-to-bar
• 15 KB swings, 53#/35#

Rest 2 minutes, then repeat the 4 min AMRAP.
 

April 22, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location in the same retail center (next to Kmart right by the Alameda light rail stop)!  The target move date is 7/1, we'll keep you in the loop on all details as they happen!  We cannot wait to provide a bigger and better facility for you all - get excited!
• The next CFWP Goal Setting Workshop is this Saturday, 4/25, at 730am.  All welcome!

Strength

• 2x2 High hang squat snatch
• 2x2 Hang squat snatch
• 2x2 Squat snatch
• L-sit practice between sets

WOD

Every 3 minutes for 15 minutes (5 rounds) complete:

• 200m Run
• 15 Power snatch, 75#/55#
• 30 Double unders

Goal is consistent round times.  Record all round times, but the "score" is the slowest time.  Aim for no more than 2 sets on the snatches.  Cap work at 2:30 each round.

April 21, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location in the same retail center (next to Kmart right by the Alameda light rail stop)!  The target move date is 7/1, we'll keep you in the loop on all details as they happen!  We cannot wait to provide a bigger and better facility for you all - get excited!
• The next CFWP Goal Setting Workshop is this Saturday, 4/25, at 730am.  All welcome!

Strength

• Back squat, 5x3 @31x1
• Strict/weighted pullups between sets

WOD

12 Minute AMRAP of:

• 10 Front rack lunges, 135#/95#
• 10 C2B pullups
• Run 400m

April 20, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location in the same retail center (next to Kmart right by the Alameda light rail stop)!  The target move date is 7/1, we'll keep you in the loop on all details as they happen!  We cannot wait to provide a bigger and better facility for you all - get excited!
• The next CFWP Goal Setting Workshop is this Saturday, 4/25, at 730am.  All welcome!

Strength

8 min EMOM of:

• 1 Power clean + 1 squat clean (compare to 4/7/15)

WOD

For time (15 minute cap):

• 20 HSPU
• 40 Burpees over bar
• 20 Power cleans, 155#/115#
• 40 Wall balls, 20#/14#
• 20 Deadlifts, 155#/115#

April 18, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location in the same retail center (next to Kmart right by the Alameda light rail stop)!  The target move date is 7/1, we'll keep you in the loop on all details as they happen!  We cannot wait to provide a bigger and better facility for you all - get excited!
• LT & Aileen are hosting a CFWP Ladies Night tonight - Poppin Bottles!  Gabe is hosting a boys poker night the same evening.  Ask for info at the gym and look for details on FB if you're interested!  Both start at 7pm!

Skill

• 4x400m run
• Rest exactly 2 minutes between runs

WOD

12 minute AMRAP of:

• 16 Medball cleans, 20#/14#
• 16 OH Medball step ups, 20#/14#, 20"
• 30 Second plank with feet on Medball
• Run 200m with Medball, 20#/14#

April 17, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location in the same retail center (next to Kmart right by the Alameda light rail stop)!  The target move date is 7/1, we'll keep you in the loop on all details as they happen!  We cannot wait to provide a bigger and better facility for you all - get excited!
• LT & Aileen are hosting a CFWP Ladies Night this Saturday 4/18 - Poppin Bottles!  Gabe is hosting a boys poker night the same evening.  Ask for info at the gym and look for details on FB if you're interested!

Strength

• Push press, work up to a heavy double
• Strict/weighted pullups between sets

WOD

In teams of 3, for time:

• Each teammate rows 500m twice (so team rows 3000m)

Non-rowing partners complete:

• 120 Push press, 115#/75#
• 120 Strict Pullups
• 480 Double unders

Teams get one barbell, one pullup spot, and 2 jump ropes.  If movements are completed before the rowing is done, resting partners hold a plank.

April 16, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location in the same retail center (next to Kmart right by the Alameda light rail stop)!  The target move date is 7/1, we'll keep you in the loop on all details as they happen!  We cannot wait to provide a bigger and better facility for you all - get excited!
• LT & Aileen are hosting a CFWP Ladies Night this Saturday 4/18 - Poppin Bottles!  Gabe is hosting a boys poker night the same evening.  Ask for info at the gym and look for details on FB if you're interested!

Strength

8 min EMOM of

• 1 Power snatch + 1 squat snatch

WOD

10 minute AMRAP of:

• 10 Power snatch, 115#/75#
• 10 Box jumps, 30"/24"
• 10 Strict Ring dips

April 15, 2015

Announcements

• Short Stories, Tall Beers will be meeting tonight!  7pm, at the Denver Beer Company.  Come on out!
• LT & Aileen are hosting a CFWP Ladies Night this Saturday 4/18 - Poppin Bottles!  Gabe is hosting a boys poker night the same evening.  Ask for info at the gym and look for details on FB if you're interested!

Strength

• Back squat, 10RM
• Pendlay Row, work up to a heavy 3 (between sets)

WOD

3 Minute AMRAP of:

• Row for calories

Rest 2 minutes then 3 Minute AMRAP of:

• Burpee wall balls, 20#/14#

Rest 2 minutes then 3 Minute AMRAP of:

• 10 Toes-to-bar
• 10 Wall balls, 20#/14#

April 14, 2015

Announcements

• Short Stories, Tall Beers will be meeting Wednesday night this week at 7pm, at the Denver Beer Company.  Come on out!
• LT & Aileen are hosting a CFWP Ladies Night this Saturday 4/18 - Poppin Bottles!  Gabe is hosting a boys poker night the same evening.  Ask for info at the gym and look for details on FB if you're interested!

Strength

• Deadlift, work up to a heavy 3
• Handstand walking practice between sets

WOD

2 Rounds for time of:

• 800m Run
• 15 Deadlifts, 225#/155#
• 15 KB swings, 70#/53#

April 13, 2015 - Happy 3rd Birthday CFWP!

Announcements

• LT & Aileen are hosting a CFWP Ladies Night this Saturday 4/18 - Poppin Bottles!  Gabe is hosting a boys poker night the same evening.  Ask for info at the gym and look for details on FB if you're interested!

Strength

• Squat clean thruster, work up to a heavy single
• Perfect kipping practice between sets

WOD: Hammer

This was requested by Brian W on his 3rd anniversary at CFWP!  He first did Hammer in late 2012...in a solo class, and has "fondly" remembered it ever since.  Congrats on 3 awesome years Brian, looking forward to see what you'll do in year 4!

5 Rounds, each for time, of:

• 5 Power cleans, 135#/95#
• 10 Front squats, 135#/95#
• 5 S2OH, 135#/95#
• 20 Pullups

Rest 90 seconds between rounds.

April 11, 2015

Announcements

• No regular classes this morning...because the 2015 CFWP Spring Throwdown is today!  Workouts will run 1130am-2pm, with BBQ and lawn games to follow. 
• Find WODs here.
• Find Heat times here.

2015 CFWP Spring Throwdown Events - 2 WODs, 2 Floaters

WOD 1: At least it’s not squat clean thrusters

For 8 minutes, at the top of the minute complete

• 5 Pullups
• 5 Box jumps, 30”/24”

In remaining time in the minute, complete

• Max effort squat cleans, 135#/95#

Only one partner can work at a time.  10 reps are completed to start each minute.  All 5 pullups must be completed before the box jumps can be started; all 5 box jumps must be completed before any cleans can be started.  Box jumps must be completed from one side of the box only, with full hip extension and control achieved at the top of the box.  Both partners must do at least three reps of the initial 10 in each minute.  The clean is pulled from the floor, the athlete passes below parallel while holding the bar in the front rack, and completes the rep with full extension before dropping the bar (cmon, you guys know what a squat clean is).  Power clean into front squat is allowed.  Scaled or mixed gender teams can have 2 bars, but still only one athlete works at a time, and the resting athlete can’t touch their bar until the partner’s has touched the ground.  Score is total cleans across the 8 one-minute rounds.  

WOD 2: Can you hold this for a second?

For time, complete (10 minute cap):

• 100 Double unders (resting partner must hold the barbell above the knee)
• 80 S2OH, 95#/65# (resting partner must hold the med ball above the knee)
• 60 Wall balls, 20#/14# (resting partner must hold the barbell above the knee)
• 40 SDHP, 95#/65# (resting partner must hold the med ball above the knee)
• 20 Toes-to-bar (resting partner must hold the barbell above the knee)

Only one partner can work at a time, break up reps as a team as desired.  All reps of a given movement must be completed before moving on to the next movement, but reps do not count if the resting requirement is not met (e.g. if your partner isn’t holding the med ball, your S2OH reps don’t count).  Two jump ropes are allowed.  One barbell and one med ball will given for Rx teams of the same gender.  Scaled and mixed gender teams can have two bars and two med balls, but only one athlete works at a time.  SDHP must be pulled to the collarbone or higher, and both plates must hit the ground on the descent - you all know the standards on everything else.  Score is total time. If any reps are not completed, a penalty of one second per rep is added to the score.  For example, if a team completes 8 of the toes-to-bar (with 12 left), their score will be 10:12.

Floater 1: Burpee Baggo (Outside Event)

4 minute AMRepsAP of:

• 10 team burpees (10 reps)
• 15m 3-legged Run (1 rep)
• Cornhole toss (one toss per partner)
• 15m 3-legged Run (1 rep)

Partners are attached at the calf with a bungee cord and begin standing on the mats laid out.  The burpees must be completed on these mats.  For the burpees, the partners chest must be on the ground together, and the jump off the ground must be simultaneous (re-jump is allowed if jumps are not simultaneous).  Each team is given 4 bags for each athlete (4 on each side of the mats).  Once the 10 burpees are completed, each partner takes 1 bag and begins a 3-legged run.  There are two markers for the run and cornhole toss.  The first is the finish line of the run; both athletes crossing this line with both feet gets the team 1 rep.  The second is the line the athletes must remain behind for the cornhole toss to count.  After both athletes have tossed their bags (this can be simultaneous), they run back to the mats.  Once the athletes have each put both feet on the mats, another rep has been scored, and the athletes can start with more burpees.  A completed round, without cornhole points, is 12 reps.  Cornhole points (1 on the board, 3 in the hole) are scored at the conclusion of the 4 minutes (so bags can be knocked off, or in the hole, in subsequent rounds).  Bags that hit the concrete accrue zero points.  Score is total reps.  If any team completes 4 full rounds prior to the 4 minute finish, their time will be used as a tiebreak.  For example, a team with 49 points and finished 4 rounds in 3:23 (those are some questionable cornhole skills but man can they burpee!) will finish ahead of a team that also has 49 points but did not complete 4 full rounds.

Floater 2: Push it Real Good (Outside Event)

For time:

Partner 1 completes:

• Sled push down and back, one 45#/35# plate
• Sled push down and back, two 45#/35# plates
• Sled push down and back, three 45#/35# plates

Then partner 2 completes:

• Sled push down and back, three 45#/35# plates
• Sled push down and back, two 45#/35# plates
• Sled push down and back, one 45#/35# plate

Floater #2 begins with 1 plate on the sled, behind the starting line.  Partner 1 pushes the sled down around the target, and fully back across the starting line.  Partner 1 then loads a second plate on the sled, pushes the sled down around the target, and fully back across the starting line; then repeats with a 3rd plate.  Once the sled fully crossed the line after the 3rd down-and-back, Partner 2 then begins with 3 plates, completes the push, then drops to 2 plates, then to 1.  The non-working partner cannot assist with the loading/unloading of the plates. If at any point, a partner cannot move the sled and needs assistance, the non-working partner can help finish the down-and-back.  For any weight that requires assistance, when the sled crosses the finish line the working partner must complete a penalty run (a down and back) before the next sled push can begin.  Mixed gender and scaled teams can use two sleds, but the sled of Partner 2 must face away from the starting line (to simulate having to turn a single sled around).  Score is total time (fractional seconds are ignored).  

April 10, 2015

Announcements

• The 2015 CFWP Spring Throwdown is tomorrow!  Saturday 4/11, 11am-???  Find out more info and sign up here.  There will be no regular Saturday classes 4/11. 

Strength

• Snatch, 1RM

WOD

12 Minute AMRAP of:

• 3 Muscle-ups
• 6 Power snatch, 135#/95#
• 9 Burpee over bar
• 200m Run

April 9, 2015

Announcements

• The 2015 CFWP Spring Throwdown is this weekend!  Saturday 4/11, 11am-???  Find out more info and sign up here.

Strength

• Deadlift, work up to a heavy 5
• Handstand walking practice between sets

WOD

5 Rounds for time of:

• 10 Deadlifts, 185#/135#
• 10 Toes-to-bar
• 20 Wall balls, 20#/14#

April 8, 2015

Announcements

• The 2015 CFWP Spring Throwdown is this weekend!  Saturday 4/11, 11am-???  Find out more info and sign up here.

Strength

• Strict press, 1RM
• With time left over, work up to a Push press heavy single

WOD

Two rounds of

2 minute AMRAP of

• Row for cal

Rest 1 minute then 2 min AMRAP of

• 10 S2OH 135#/95#
• 10 Hollow Rocks

Rest 1 minute then 2 min AMRAP of

• 12 KB swings, 70#/53#
• 12 Jumping lunges

Rest 1 minute

April 7, 2015

Announcements

• The 2015 CFWP Spring Throwdown is this weekend!  Saturday 4/11, 11am-???  Find out more info and sign up here.

Strength

8 min EMOM of

• 1 Power clean + 1 squat clean (across)

WOD

With a running clock, at 0:00 complete

• 12 Box jumps, 30"/24"
• 24 Power cleans, 115#/75#
• 36 Double unders

at 5:00 complete

• 800m run

at 10:00 complete

• 12 Box jumps, 30"/24"
• 24 Power cleans, 115#/75#
• 36 Double unders

April 6, 2015

Announcements

• The 2015 CFWP Spring Throwdown is this weekend!  Saturday 4/11, 11am-???  Find out more info and sign up here.
• We have some strength testing this week, and are going to start adding a monthly gymnastics test that will be re-tested 2 months later (i.e. April test X, June re-test X; May test Y, July re-test Y, etc).  The 50 pullups to start today's WOD (5 minute cap on that) is the first gymnastics test. 

Strength

• Back squat, 1RM
• Perfect kipping practice between sets

WOD
For time

• 50 pullups (Rx+ C2B) - 5 minute cap

Then 3 rounds of

• 400m run
• 5 thrusters 135/95 (Rx+ 155/105)
• 5 front squats 135/95 (Rx+ 155/105)
   

April 4, 2015

Announcements

• Mark your calendars, the 2015 CFWP Spring Throwdown is coming soon!  Saturday 4/11, 11am-???  Find out more info and sign up here.

Skill

• 10x100m Run
• Run every 90 seconds

WOD

For 12 minutes:

• Run 400m with med ball, 20#/14#

then in remaining time AMRAP of

• 4 TGU, 53#/35# alternating arms
• 12 KB snatch, 53#/35# alternating arms
• 20 Goblet squats, 53#/35#

April 3, 2015

Announcements

• Mark your calendars, the 2015 CFWP Spring Throwdown is coming soon!  Saturday 4/11, 11am-???  Find out more info and sign up here.

Strength

• Deadlift, work up to a heavy 2
• 5 Hollow rock to superman between sets

WOD

4 minute AMRAP of:

• Row for meters

Rest 2 minutes, then 4 min AMRAP of:

• 6 HSPU
• 6 Deadlift, 225#/155#
• 6 Strict Pullups

Rest 2 minutes, then 4 min AMRAP of:

• 6 HSPU
• 6 Deadlift, 225#/155#
• 6 Strict Pullups

April 2, 2015

Announcements

• Mark your calendars, the 2015 CFWP Spring Throwdown is coming soon!  Saturday 4/11, 11am-???  Find out more info and sign up here.

Strength

• 3x{1 Hang squat snatch + 2 OHS}
• 3x(1 Squat snatch + 2 OHS}
• 30 Double unders between sets

WOD

For time, 10-9-8-7-6-5-4-3-2-1 of:

• Snatch, 75#/55#
• Wall balls, 20#/14#
• Box jumps, 30"/24"