May 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 (next to Kmart right by the Alameda light rail stop)! 
• A group of CFWPers are going to the Denver Barn Party, TONIGHT!  We'll be pub crawling down on the light rail to the Mineral Station, where buses shuttle us to the party. The plan at Pub on Pearl around 4pm for the first stop!

Strength

• Sled push 8x40m

WOD

In teams of 2, complete for time:

• Twelve 200m Runs, partners alternate and complete 6 each

Non-running parter completes ME of:

• KB swings, 53#/35# (runs 1 and 4)
• KB snatch, 53#/35# (runs 2 and 5)
• KB OH Lunge, 53#/35# (runs 3 and 6)

May 15, 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 (next to Kmart right by the Alameda light rail stop)! 
• A group of CFWPers are going to the Denver Barn Party, Saturday 5/16.  We'll be pub crawling down on the light rail to the Mineral Station, where buses shuttle us to the party. The plan for now is to meet at Pub on Pearl around 4pm for the first stop!

Strength

8 min EMOM of:

• 1 Power snatch + 1 squat snatch
• Compare to 5/1/15, aim to add 5# or complete more minutes at the highest weight

WOD

Two rounds of:
2 minute AMRAP of:

• Row for cal

Rest 1 min then 2 min AMRAP of

• Burpee Muscle-ups

Rest 1 min, then 2 min AMRAP of

• 5 Power snatch, 135#/95#
• 5 OHS, 135#/95#

Rest 1 min

May 14, 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 (next to Kmart right by the Alameda light rail stop)! 
• A group of CFWPers are going to the Denver Barn Party, Saturday 5/16.  We'll be pub crawling down on the light rail to the Mineral Station, where buses shuttle us to the party. The plan for now is to meet at Pub on Pearl around 4pm for the first stop!

Strength

• Split jerk, work up to a heavy 5
• Pendlay row, work up to a heavy 5 between sets

WOD

For time (18 minute time cap)

• Run 800m
• 50 S2OH, 115#/75#
• 150 Double unders
• Run 800m

May 13, 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 (next to Kmart right by the Alameda light rail stop)! 
• Short Stories, Tall Beers will meet Wednesday night this week, 7pm at Fermaentra.  All welcome!
• A group of CFWPers are going to the Denver Barn Party, Saturday 5/16.  We'll be pub crawling down on the light rail to the Mineral Station, where buses shuttle us to the party. The plan for now is to meet at Pub on Pearl around 4pm for the first stop!

Strength

• Work up to a heavy of: {1 Hang power clean + 1 power clean + 1 clean pull}
• Strict/weighted ring dip practice between sets

WOD

At 0:00, 5:00, 10:00 complete 2 rounds for time of:

• 5 Power cleans, 155#/105#
• 10 C2B Pullups
• 15 Wall balls, 20#/14#

May 12, 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 (next to Kmart right by the Alameda light rail stop)! 
• Short Stories, Tall Beers will meet Wednesday night this week, 7pm at Fermaentra.  All welcome!
• A group of CFWPers are going to the Denver Barn Party, Saturday 5/16.  We'll be pub crawling down on the light rail to the Mineral Station, where buses shuttle us to the party. 

Strength

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

WOD: Running Diane

For time, 21-15-9 of

• Deadlifts, 225#/155#
• HSPU
• Run 400m after each round

May 11, 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 (next to Kmart right by the Alameda light rail stop)! 
• The 5-week Summertime Nutrition/Fitness Challenge run by Lurong Living starts today!  Sign up and find details here!  There is a group page on FB here that will offer more support! 
• A group of CFWPers are going to the Denver Barn Party, Saturday 5/16.  We'll be pub crawling down on the light rail to the Mineral Station, where buses shuttle us to the party. 

Strength

• Back squat, 6-1-6-1-6-1
• Compare heaviest 6 and heaviest 1 to two weeks ago, aim to add 5# to each
• Perfect kipping practice (beat swing) between sets

WOD: Summertime Challenge Baseline WOD

5 Minute AMRAP of:

• 5 Box jumps overs, 30"/24"
• 10 Toes-to-bar

Rest 3 minutes, then 3 minute AMRepsAP of:

• Squat clean thrusters, 155#/105#

Rest 3 minutes then (not part of baseline WOD):

• Run 800m

May 9, 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 (next to Kmart right by the Alameda light rail stop)! 
• We will be taking part in a 5-week Summertime Nurtition/Fitness Challenge run by Lurong Living.  Sign up and find details here!  There is a group page on FB here with details on the kick off party this Saturday 5/9 at 330pm (Michelle Mac's house, 1355 S. Lincoln).  Everyone welcome even if you're don't participating in the challenge!
• A group of CFWPers are going to the Denver Barn Party, Saturday 5/16.  We'll be pub crawling down on the light rail to the Mineral Station, where buses shuttle us to the party. 

Skill

15 minute Alternating EMOM of (30 sec cap each minute)

• Pistols practice
• Perfect pushup/ring pushup practice
• 3 Tall Box jumps (you choose the height)

WOD

In teams of 3 complete for time:

• 3000m row (each athlete rows 1000m at a time)

Non-rowing partners complete AMRAP of:

• 20 Back rack step ups, 95#/65#, 20" (10 each partner, resting partner holds HS)
• 30 Partner jump overs (15 each athlete, resting partner holds a plank)
• 40 Grasshoppers (20 each athlete, resting partner holds a squat)

May 8, 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 (next to Kmart right by the Alameda light rail stop)! 
• We will be taking part in a 5-week Summertime Nurtition/Fitness Challenge run by Lurong Living.  Sign up and find details here!  There is a group page on FB here with details on the kick off party this Saturday 5/9 at 330pm.
• A group of CFWPers are going to the Denver Barn Party, Saturday 5/16.  We'll be pub crawling down on the light rail to the Mineral Station, where buses shuttle us to the party. 

Strength

• Push press, find a 1RM
• Strict/weighted pullups between sets

WOD

At 0:00, 6:00, 12:00 complete for time:

• 10 Push press, 135#/95#
• 10 Strict Pullups
• 30 Double unders
• 400m Run

May 7, 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 (next to Kmart right by the Alameda light rail stop)! 
• We will be taking part in a 5-week Summertime Nurtition/Fitness Challenge run by Lurong Living.  Sign up and find details here!  There is a group page on FB here with details on the kick off party this Saturday 5/9 at 330pm.
• A group of CFWPers are going to the Denver Barn Party, Saturday 5/16.  We'll be pub crawling down on the light rail to the Mineral Station, where buses shuttle us to the party. 

Strength

• Overhead Squat, work up to a heavy 2
• Pendlay row, work up to a heavy 5 between sets

WOD

2 rounds of:

• Row 300m for time, rest until 2:00 mark
• 2 min EMOM of 15 OHS, 95#/65#
• 2 min EMOM of 18 KB swings, 53#/35#

May 6, 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 (next to Kmart right by the Alameda light rail stop)! 
• We will be taking part in a 5-week Summertime Nurtition/Fitness Challenge run by Lurong Living.  Sign up and find details here!  There is a group page on FB here with details on the kick off party this Saturday 5/9 at 330pm.
• A group of CFWPers are going to the Denver Barn Party, Saturday 5/16.  We'll be pub crawling down on the light rail to the Mineral Station, where buses shuttle us to the party. 

Strength

• Hang squat snatch, work up to a heavy 2
• L-sit practice between sets

WOD

For time:

• 60 Calorie row
• 50 Wall balls
• 40 Snatch grip deadlifts, 95#/65#
• 30 Power snatch, 95#/65#
• 20 Toes-to-bar

May 5, 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 (next to Kmart right by the Alameda light rail stop)! 
• We will be taking part in a 5-week Summertime Nurtition/Fitness Challenge run by Lurong Living.  Sign up and find details here!  There is a kick off party this Saturday 5/9, details to follow.
• A group of CFWPers are going to the Denver Barn Party, Saturday 5/16.  We'll be pub crawling down on the light rail to the Mineral Station, where buses shuttle us to the party. 

Strength

• Back squat, 5x3 @31x1
• May strength test: 500m Row for time

WOD

Five 2-minute rounds of:

• 200m Run
• 8 Front squats, 135#/95#
• ME Muscle-ups

Rest 1 minute between rounds. Score is total muscle-ups.

May 4, 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 (next to Kmart right by the Alameda light rail stop)! 
• We will be taking part in a 5-week Summertime Nurtition/Fitness Challenge run by Lurong Living.  Sign up and find details here!  There is a kick off party this Saturday 5/9, details to follow.
• A group of CFWPers are going to the Denver Barn Party, Saturday 5/16.  We'll be pub crawling down on the light rail to the Mineral Station, where buses shuttle us to the party. 

Strength

8 min EMOM of

• 1 Power clean + 1 squat clean

Compare to 4/20/15, try to add 5#.

WOD

At 0:00:

• For time, 30 Strict HSPU (5 min cap)
• This is the May gymnastics test

At 5:00:

10 Rounds for time of:

• 3 Power cleans, 185#/135#
• 6 Burpees over bar

May 2, 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 (next to Kmart right by the Alameda light rail stop)! 
• FYI - Open Gym this Sunday (5/3) will be 12pm-1pm (pushed back 1 hour).
• We will be taking part in a 5-week Summertime Nurtition/Fitness Challenge run by Lurong Living.  Sign up and find details here!

Skill

• 3x800m Run
• Rest exactly 3 min between runs

WOD

4 Rounds for time of (15 minute time cap):

• 2 Wall climbs
• 6 TGU, 53#/35# alternating arms
• 18 Goblet squats, 53#/35#
• 200m Run

May 1, 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 (next to Kmart right by the Alameda light rail stop)! 
• FYI - Open Gym this Sunday (5/3) will be 12pm-1pm (pushed back 1 hour).
• We will be taking part in a 5-week Summertime Nurtition/Fitness Challenge run by Lurong Living.  Sign up and find details here!

Strength

8 min EMOM of:

• 1 Power snatch + 1 squat snatch

Compare to 4/16/15.

WOD

For total reps, complete a 9 Minute ladder of

• 3 Power Snatch, 135#/95#
• 3 Wall balls, 20#/14#
• 3 Toes-to-bar

Then 6 of each, 9 of each, etc.

April 30, 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 (next to Kmart right by the Alameda light rail stop)! 
• Short Stories, Tall Beers is meeting tonight!
• FYI - Open Gym this Sunday (5/3) will be 12pm-1pm (pushed back 1 hour).
• We will be taking part in a 5-week Summertime Nurtition/Fitness Challenge run by Lurong Living.  Sign up and find details here!

Strength

• Deadlift, work up to a heavy double
• Strict HSPU/Handstand walking practice between sets

WOD

12 minute AMRAP of:

• 15 Deadlifts, 185#/135#
• 15 Pullups
• 400m Run

April 29, 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 (next to Kmart right by the Alameda light rail stop)! 
• Short Stories, Tall Beers is meeting Thursday this week! 

Strength

• OHS, work up to a heavy 5
• Pendlay Row, work up to a heavy 5 between sets

WOD

4 Rounds for time of:

• Odd: 10 OHS, 115#/75#; Even: 10 OH Lunge, 115#/75#
• 10 Burpee Box jumps, 24"/20"

April 28, 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 (next to Kmart right by the Alameda light rail stop)! 
• Short Stories, Tall Beers is meeting Thursday this week! 

Strength

• 5x{2 Hang Clean & jerk}
• Strict/weighted ring dip practice between sets

WOD

For time (15 minute time cap)

• 21 Hang power clean, 155#/105#
• 800m Run
• 15 Hang power clean, 155#/105#
• 800m Run
• 9 Hang power clean, 155#/105#

April 27, 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 (next to Kmart right by the Alameda light rail stop)! 
• Short Stories, Tall Beers is meeting this week - Wed or Thurs (?)

Strength

• Back Squat, 3x6 (up to 75%) & 3x1 (up to 95%), alternating and building
• Strict/weighted pullups between sets

WOD

2 Rounds of:
At 0:00, for time complete

• 500m Row

At 3:00 complete 2 Rounds for time of:

• 7 Thrusters, 135#/95#
• 7 Strict C2B Pullups

At 6:00 complete for time:

• 20 KB swings, 70#/53#
• 50 Double unders

April 25, 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 TODAY, 4/25, at 730am.  All welcome!  Gabe is giving an informal lecture on personal finance...

Skill

• 8x200m Run
• Run every 2 minutes

WOD

4 Rounds for time of:

• 8 KB snatch, 53#/35#
• 8 One-arm OH lunge, 53#/35#
• 8 One-arm Thruster, 53#/35#
• Run 200m

Alternate arms each movement.

April 24, 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

• OHS, work up to a heavy 3
• False grip pullups/muscle-up practice between sets

WOD

16 Minute Rotating EMOM of:

• 30 Second ME OHS, 135#/95#
• 30 Second ME Box jump, 36"/30"
• 30 Second ME Muscle-ups
• 30 Second ME Hollow rocks (not for score)

Score is total of each movement.