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Chilaquiles - 01-17-18
3 Position Squat Clean: Every 1:30 x 7
High Hang Squat Clean (Hips) + Hang Squat Clean (Knee) + Squat Clean (Floor)

3 Rounds:
15 Chest to Bar Pull-Ups
12 Barbell-Facing Burpees
9 Squat Cleans (135/95)

Siracha - 01-16-18
27 – 21 – 15 – 9
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24″/20″)
Push Press (75/55)
Calorie Row

Vindaloo - 01-15-18
12 Minute AMRAP:
1 Squat Snatch 135/95
3 Power Clean & Jerks 135/95
30 Double Unders

Cash Out:
EMOM x 10
Minute 1: 40sec Sit-Ups
Minute 2: 40sec Glute Bridges

Gelato - 01-14-18
For Time:
21-18-15-12-9-6-3:
Kettlebell Swing 70/53
Toes-to-bar
Pistols

Walrus - 01-13-18
Teams of 3
For Time:
100 Calorie Row
100 DB Snatches (50/35)
100 Lateral Barbell Burpees
100 Thrusters (95/65)
100 Lateral Barbell Burpees
100 DB Snatches (50/35)
100 Calorie Row
*Plan WOD to take 20-25 minutes


DT - 01-12-18
Hang Power Cleans: 2 Reps EMOM x 10 (climbing)


5 Rounds:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105

Siberia - 01-11-18
10 Minute AMRAP:
3 Burpees
6 Pull-Ups
9 Dumbbell Front Squats (with a single DB)
12 Sit-Ups
15 High Knees in Place
*Rest 4 Minutes
10 Minute AMRAP:
10 Dumbbell Front Squat 40/30
10 Burpees
*Rest 4 Minutes
10 Minutes AMRAP:
10 Dumbbell Push Press 40/30
20 Ab-Mat Sit-Ups

Pluto - 01-10-18
Alternating EMOM x 12:
Minute 1: 5 Bench-Press (climbing)
Minute 2: 10 Bent Over Rows (across)

15 Minute AMRAP:
15 Power Snatches (75/55)
30 Double-Unders
15 Wallballs (20/14)
30 Double-Unders

Klondike Bar - 01-09-18
Front Squats: Every 1:30 x 8(climbing)
1 Pausing Front Squat (2 sec in the bottom) + 1 Front Squat

5 Minute AMRAP:
21-15-9:
Kettlebell Swings (53/35)
Front Squats (115/75)
Assault Bike Calories
*Rest 5 Minutes
5 Minute AMRAP:
21-15-9:
Kettlebell Swings (53/35)
Front Squats (95/65)
Assault Bike Calories




Snow Leopard - 01-08-18
Power Clean & Jerks: 3 Reps EMOM x 9(climbing)

20 Minute AMRAP:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Power Clean and Jerks (135/95)

Ice Age - 01-07-18
1 Round:
21 Deadlifts (225/155), 21 Box Jump Overs, 21 Calorie Assault Bike
Directly into… 2 Rounds:
15 Deadlifts (185/135), 15 Box Jump Overs, 15 Calorie Assault Bike
Directly into… 3 Rounds:
9 Deadlifts (155/105), 9 Box Jump Overs, 9 Calorie Assault Bike


Polar Vortex - 01-06-18
Partner WOD
For Time:
100 Calorie Row
20 Ring Muscle Ups (scale 40 dips)
40 Burpees Over Partner
60 Handstand Push ups
80 Kettle Bell Swings 70/53
100 Wall Balls 20/14
80 Kettle bell Swings 70/53
60 Handstand Push ups
40 Burpees Over Partner
20 Ring Muscle Ups (scale 40 dips)
100 Calorie Row

Yeti - 01-05-18
Every 1:30 x 7:
25 Double-Unders
1 Squat Clean Thruster (climbing)

Ascending Ladder for 8 Minutes:
3 Thrusters (95/65), 3 Toes to Bar
6 Thrusters (95/65), 6 Toes to Bar
9 Thrusters (95/65), 9 Toes to Bar
Continue to add (3) repetitions to each movement until time is called.


Iceberg - 01-04-18
Alternating EMOM x 15
Minute 1: 7-10 Burpee
Minute 2: 15 Kettle Bell Swings
Minute 3: 20 Jumping Lunges (10 per side)
*Rest 5 Minutes:
10 Minute AMRAP:
15 Sumo Deadlift High Pulls 95/65
15 Handstand Push ups (scale pike push ups)
*Rest 5 Minute
Every 1:30 x 6 (climbing)
12 Back Rack Reverse Lunges (6 per side)


Avalanche - 01-03-18
Alternating EMOM x 10
Minute 1: 15 Wallballs (20/14)
Minute 2: 5 Hang Power Cleans (climbing)

5 Rounds, Every 4:00:
30 Air Squats
20/15 Calorie Row or, 15/10 Calorie Bike
7 Power Clean and Jerks (135/95)
*Score is your slowest round


Igloo - 01-02-18
Overhead Squats: 3 Reps Every 1:30 x 8 (climbing)

For Time:
20 Power Snatches (115/75)
20 Barbell-Facing Burpees
20 Overhead Squats (115/75)
20 Barbell-Facing Burpees
20 Squat Snatches (115/75)

HAPPY NEW YEAR - 01-01-18

NO CLASSES!!!
Open Gym 8:00 to 11:00
Suggested WOD
For time:
1,500 Meter Row
100 Double-Unders
30 Calorie Assault Bike
100 Double-Unders
1,500 Meter Row

Out with a BANG - 12-31-17
Sunday 12/31
Partner WOD
For time:
100 Push Jerks, 155/105
90 Toes to Bar
80 Ring Dips
70 Kettle Bell Swings, 70/53
60 Power Cleans, 155/105
50 Burpees, bar-facing
40 Rope climbs

*30 Minute Time Cap!





Champagne Toast! - 12-30-17
Teams of 3,
25 Minute AMRAP:
70 Calorie Row, 70 Barbell-Facing Burpees, 70 Power Snatches (75/55)
60 Calorie Row, 60 Barbell-Facing Burpees, 60 Power Snatches (95/65)
50 Calorie Row, 50 Barbell-Facing Burpees, 50 Power Snatches (115/75)
40 Calorie Row, 40 Barbell-Facing Burpees, 40 Power Snatches (135/95)
30 Calorie Row, 30 Barbell-Facing Burpees, AMRAP Power Snatches (155/105)


Resolution - 12-29-17
Front Squats: 5 Reps Every 2:00 x 5(Climbing)

3 Rounds:
10 Front Squats (165/115)
20 Chest to Bar Pull-Ups
50 Double-Unders

Sugar Shakes - 12-28-17
8 Rounds, On the 3:00:
21/15 Calorie Row
100 Meter Burden Run (100/80)



Detox - 12-27-17
Barbell Complex: Every 1:30 x 5 Sets (climbing)
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks

3 Rounds:
20 Hang Power Cleans 95/65
20 Front Squats 95/65
20 Push Presses 95/65






NO MORE CAKE! - 12-26-17
Overhead Squats: 3 Reps Every 1:30 x 8 (climbing)

20 Minute AMRAP:
30 Alternating Dumbbell Power Snatches (50/35)
30 Box Jumps (24″/20″)
30 Wallballs (20/14)
30 Toes to Bar

Merry Christmas - 12-25-17
CFP is CLOSED!
Comet - 12-24-17
20 Rounds
2 Power Cleans 205/145#
3 Lateral Barbell Burpee

Vixen - 12-23-17
Clean Complex: Every 1:30 x 6 (climbing)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Press

Partner WOD:
125 Hand Release Push Ups
100 Pull Ups
75 Front Squats 155/105#
50 Hang Power Clean 155/105#


Prancer - 12-22-17
Deadlifts: 2 Reps EMOM x 8 (climbing)
On the 4:00 x 5 Rounds:
21/15 Calorie Row
12 Deadlifts (185/135)
9 Barbell-Facing Burpee

Dancer - 12-21-17
20 Minute AMRAP:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s)

12 Days of X-Mas - 12-20-17
12 DAYS OF X-MAS
1 Power Snatch (95/65#)
2 Toes to Bar
3 Thrusters (95/65#)
4 Kettelbell Swings (53/35#)
5 Power Clean (95/65#)
6 Pull Ups
7 Push Jerks (95/65#)
8 Box Jumps (24”/20”)
9 Back Squats (95/65#)
10 Wallballs (20/14#)
11 Lateral Bar Hops
12 Muscle Ups/ Ring Dips
*Workout goes just like the song

Dasher - 12-19-17
5 Rounds:
10 Power Cleans (135/95)
10 Burpees

*At the 10 Minute Mark…
Take 8 Minutes to find a 1RM Power Clean


"EIKCAJ" - 12-18-17
Front Squat: 2 Reps Every 1:30 x 8 (climbing)


30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row


The Grinch - 12-17-17
EMOM x 10:
Minute 1: 7 Burpee Box Jumps
Minute 2: 7 Dumbbell Squat Cleans (Light Load)
*Rest 5 Minutes
15 Minute AMRAP:
15 Calorie Bike/Row
12 Dumbbell Deadlift
9 Dumbbell Hang Power Clean
6 Dumbbell Push Press
*Rest 5 Minutes
10 Minute AMRAP:
10 Ring Rows
20 Banded Tricep Pull-Downs
30 Hollow Rocks

Black Ice - 12-16-17
Front Rack Lunges: 12 Reps ( 6/side) Every 1:30 x 6(climbing)

Teams of 2
80ft Overhead Walking Lunges (each) 53/35#
120 Double Unders
40 Bar Facing Burpees
120 Double Unders
80ft Overhead Walking Lunges (each) 53/35#

*9 Minute time Cap

Home Alone - 12-15-17
10 Minute AMRAP:
3 Bar Muscle-Ups (Scale 5 C2B Pull ups)
5 Front Squats (165/115)
7 Burpee Box Jump Overs (24/20)
*Rest 2:00
For Time:
35 Burpee Pull-Ups

Frosty the Snowman - 12-14-17
Every 2 Minutes x 3
35 Double Unders
8 Lateral Barbell Burpees
Max Deadlifts (115/75) in time remaining
*Rest 1 Minute
Every 2 Minutes x 3
35 Double Unders
8 Lateral Barbell Burpees
Max Power Cleans (115/75) in time remaining
*Rest 1 Minute
Every 2 Minutes x 3
35 Double Unders
8 Lateral Barbell Burpees
Max Push Jerk (115/75) in time remaining

BIG clean complex - 12-13-17

Every 5 Minutes x 6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set

Holiday Affair - 12-12-17
EMOM x 12:
Minute 1: 5 Bench Press (Body weight)
Minute 2: Max Strict Pull Ups

For Time:
Row 2,000 Meters


Charlie Brown Christmas - 12-11-17
3-Position Power Snatch: Every 1:30 x 8 (climbing)
High Hang(hips) + Hang(top of knee) + Power Snatch(floor)

3 Rounds:
10 Power Snatches (115/75)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Scrooged - 12-10-17
EMOM x 16 (8 Rounds)
Odd Minutes: 15/12 Calorie Row
Even Minutes: 3 Power Cleans (Athlete’s choice on loading)
*Rest 3 Minutes
EMOM x 16 (8 Rounds)
Odd Minutes: 14/10 Calorie Bike
Even Minutes: 3 Front Squat (Athlete’s choice on loading)

Mixed Nuts - 12-09-17
25 Minute AMRAP:
Teams of 3:
60 Box Jump Over 24”/20”
40/30 Calorie Bike
60 Thrusters
Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

Kiss Kiss, Bang Bang - 12-08-17
Back Squats: Every 1:30 x 8(Climbing)
1 Pausing Back Squat + 1 Back Squat

13 Minute AMRAP:
55 Barbell Facing Burpees
55 Pull-ups
55/40 Calorie Row
55 Handstand Push-ups (scale: Dumbbell Strict Press)

Trading Places - 12-07-17
18 Minute AMRAP:
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
200m Shuttle Run
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
200m Shuttle Run
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
200m Shuttle Run

Climbing by 3’s until cap.


A Christmas Carol - 12-06-17
Teams of 3:
7 Minute AMRAP:
50 Push Press (135/95)
50 Push Press (155/105)
Max Push Press (185/135)
*Rest 3 minutes
7 Minute AMRAP:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)
Rest 3 minutes
7 Minute AMRAP:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
Max Hang Power Cleans (185/135)

The Santa Clause - 12-05-17
On the 4:00” x 6:
12 Toes to Bar
16 Deadlifts (135/95)
12/9 Calorie Bike, or 12 Lateral Barbell Burpees
*Alternating rounds of calories on the bike and lateral barbell burpees. Score is time of your slowest round.
Cash Out: (At the 24 Minute Mark)
100 Abmat Sit-Ups for Time


Miracle on 34th Street - 12-04-17
Snatch Complex: Every 1:15 x 8(climbing)
Power Snatch + Low-Hang Power Snatch + Overhead Squat

15 Minute AMRAP:
60 Double Unders
30/21 Calorie Row/Bike
15 Overhead Squats (115/75)

Die Hard - 12-03-17
10 Minute AMRAP:
30 Jumping Jacks
10 Air Squats
30 Mountain Climbers
10 Push Ups
30 High Knees in Place
10 Sit-Ups
Rest 5 Minutes
15 Minutes AMRAP:
10 Dumbbell Push Press (Right Arm)
20 Pull-Ups
10 Dumbbell Push Press (Left Arm)
20 Air Squats
*Rest 5 Minutes
10 Minute Tabata:
:20sec. Flutter Kicks
:10sec. Rest
:20sec. Ab-Mat Sit-Ups
:10sec. Rest


Babes in Toyland - 12-02-17
Push/Pull: Every 2:00 x 5
3 Deadlifts (climbing) + 10 HSPU’s

Partner WOD
10 Minute AMRAP:
60 Wallballs 20/14#
50 Calorie Row
40 Deadlifts 225/155#
30 Calorie Bike
20 Toes to Bar
10 Strict Handstand Push Ups

Nightmare Before Christmas - 12-01-17
Back Squats: 3 Reps Every 2:00 x 5 (climbing)

8 Rounds:
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

It's a Wonderful Life - 11-30-17
Teams of 3:
20 Minute AMRAP:
200 Meter Farmers Carry (70’s/53’s)
50/35 Calorie Bike
200 Meter Farmers Carry (70’s/53’s)
75 Wall Balls (20/14)

The Polar Express - 11-29-17
4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (115/75)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/2

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