CFP BLOG

FEATURING OUR BOX, DAILY WODS, PICTURES, ATHLETES, & RECIPES

A Look Ahead : Programming Week of 02/03

Happy Birthday Coach Cory!!!  The big 3-0!!!  We’re so grateful you’re apart of the CFP family and that you were born 30 years ago!  May your 30s be fitter than your 20s, the weights feel lighter, and the PRs abound!  Cheers, buddy!

And happy Super Bowl Sunday!!  My team is out, I’m just here for the commercials and Maroon 5.  Ok, and maybe the snacks.  But I’ll be sure to get all (or the majority, anyway) of my protein in early in the day and I’m going to pick what I really want to splurge on & fully enjoy it instead of hanging by the snack table all night (PRO tip!).

Don’t forget, Yoga + Brews is this Friday night!!  We will not have a 5:30pm RISE class or the 6pm CF class as Yoga will start at 6.  After, we will socialize and enjoy some great brews from Middle James Brewing!  Bring your own mat and friends are $5!  Can’t wait to see y’all there!!

Open t-shirt sign-ups are by the WODify stand.  Get signed up and join our CFP Open Team Challenge, should be lots of fun!  Here’s your look ahead…

Monday – AMRAPs are the name of the game!  You can decide which is first…rowing, doubles and strict handstand push-ups or running, push-ups and dumbbell snatch.

Tuesday – All the cardio.  Let’s just leave it at that!

Wednesday – Back squat day!  After, 12 minutes of doubles, wallballs and t2b!

Thursday – Some accessory work up first of weighted chin-ups, suitcase & waiter’s walks, ring rows, and dumbbell shoulder press.  Then, 3 sets of a little running and burpee box jump overs.

Friday – Deadlift day!  And afterwards, a little chipper of rowing, cleans, and c2b (rx+ bar muscle ups)!

Saturday – Grab a partner, a barbell, and a wreck bag for this fun Saturday partner WOD!  Should be a good challenge!

Sunday Oly with Becca is where it’s at!  Come lift with us!

RISE Look Ahead

Monday – Strength day!!  Working that Core & Shoulders!  Plus, benchmark WOD DB Kalsu!

Tuesday – Shoulders & Cardio!  30 sec on/20 sec off

Wednesday – Functional Fitness Fun!  1:20 on/30 sec off

Thursday – Legs & Cardio!  40 sec on/20 sec off

Friday – Cardi-Oh look, weights!  1:05 on/25 sec off

Saturday – Strength day!!  Legs & Back baby!

The ground hog said spring is on the way & after weather like this weekend, we’re ready for it!  As always, we’ll see you at the box!