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WOD

  • Published in WOD

5/28/15

*Noon classes are OPEN Mon-Fri!
*BootFit Classes for CFPR members have begun.  If you attend a class we will be adding this to your membership moving forward.
*There will be NO CFKids CLASSES on MAY 31st.

COMMUNITY
Coach's please reference testing video's I posted for rolling progression stability and control.
Stretching
FOCUS:  Hips, Ankles, Knees
300M Row or 5 Minutes on the Airdyne
Warm up to get ready for DROM
DROM
FOCUS:  Legs & Hips
Gymnastics
Take 10 Minutes to work on Rolling Pistol Progressions and balance testing with one leg.
Metcon (Time)
3 Rounds
800M Run
10 Back Squats (185, 125)

**IF YOU ARE GOING RX, take the bar from the rack for Back Squats.
**ALL SCALE is from the ground!!

Extra Credit:  100 Push Press w/ Barbell
Read more...

WOD

  • Published in WOD

5/26/15

*Noon classes are OPEN Mon-Fri!
*BootFit Classes for CFPR members have begun.  If you attend a class we will be adding this to your membership moving forward.
*There will be NO CFKids CLASSES on MAY 31st.

COMMUNITY
Stretching
FOCUS:  Mobility & Hips
500m Row
 
DROM
FOCUS: Front Squats
Front Squat (Measure Set 7)
*Set 1 – 4 reps @ 60%
*Set 2 – 3 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 2 reps @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.
Metcon (Time)
3 Rounds
30 WB's (20,14)
20 OH Lunges in place (45, 25)
10 Double Under's
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WOD

  • Published in WOD

5/23/15

*Noon classes are OPEN Mon-Fri!
*BootFit Classes for CFPR members have begun.  If you attend a class we will be adding this to your membership moving forward.
*There will be NO CFKids CLASSES on MAY 31st.
*NO YOGA MAY 24th.  YOGA instructor is out of town.

COMMUNITY PARTNERS
Stretching
Mobility & Band Stretching
500M Row or 400M Run
10 Pass Throughs
10 Around the worlds
20 PVC OHS
20 OH Lunges
Metcon (Time)
60 Deadlifts (135,95)
50 Cleans (95,65)
20 Front Rack Lunges (95,65)
40 Backsquats (135,95)
30 Shoulder to Overhead (95,65)
20 Front Rack Lunges (95,65)
40 Overhead Squats (95,65)
50 Snatches or C&J's. (95,65))
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WOD

  • Published in WOD

5-22-15

*Noon classes are OPEN Mon-Fri!
*BootFit Classes for CFPR members have begun.  If you attend a class we will be adding this to your membership moving forward.
*There will be NO CFKids CLASSES on MAY 31st.
*NO YOGA MAY 24th.  YOGA instructor is out of town.

COMMUNITY
Stretching
FOCUS:  PVC, Shoulders, Mobility, Double Unders
400M run or 500M row
Your choice but prefer you do the primary choice of the coach for that day.
Junk Yard Dog
Jumping over partners arms.  Also, jumping over him and under his bridge.
MRM: Clean Barbell Work
"All Movements from top of the knee"
6 Down & Finish Shrugs
6 Clean Pulls
6 Power Cleans
6 Front Squats
6 Squat Cleans
6 Push Press
MRM: Metcon (Time)
4 Rounds
3 squat cleans
(155,105 RX) or (205,135 RX+)
15 KB Swings
(53,35 RX) or (70,53 RX+)
45 Double Unders
45 DU's = 135 Singles
Cool Down
Extra Credit: 100 OHS w/ PVC
Read more...

WOD

  • Published in WOD

5/21/15

*Noon classes are OPEN Mon-Fri!
*BootFit Classes for CFPR members have begun.  If you attend a class we will be adding this to your membership moving forward.
*There will be NO CFKids CLASSES on MAY 31st.
*NO YOGA MAY 24th.  YOGA instructor is out of town.

COMMUNITY
Stretching
FOCUS: Band work and PVC work
400M run or 500M row
Your choice but prefer you do the primary choice of the coach for that day.
DROM
3 Rounds
10 Ring Dips
10 Push Press w/ barbell
10 Jumping Squats
Bench Press (10-7-5-3-3-1)
 
Metcon (Time)
21-15-9
Cleans 135/95
Hand Release Push Ups
 
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WOD

  • Published in WOD

5/20/15

COMMUNITY

Mobility
FOCUS (5-10 min of class):  Mobility w/ foam roller, lacrosse ball and PVC work
400M run or 500M row
Your choice but prefer you do the primary choice of the coach for that day.
3 Rounds
10 Push ups
10 Air Squats
10 Ring Dips or  10 Bench Dips
Coach's Choice
FOCUS: DU's & Deadlifts
Metcon (AMRAP - Reps)
AMRAP 12
350M Row
100 DU's
20 Deadlifts (115, 85)
100 DU's = 300 Singles
470 Total Reps
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WOD

  • Published in WOD

5-19-15

Noon classes are OPEN Mon-Fri! *BootFit Classes for CFPR members have begun.  If you attend a class we will be adding this to your membership moving forward. *There will be NO CFKids CLASSES on MAY 31st. *NO YOGA MAY 24th.  YOGA instructor is out of town.

 
 
400M run or 500M row
Your choice but prefer you do the primary choice of the coach for that day.
Stretching
FOCUS: Hips and legs
Back Squat (Measure 3x1 @ 90%)
10-5-3-1-1-1-3-5-10 with %'s below 60%-70-80-90-90-90-80-70-60%
Coach's Choice
FOCUS: SNATCH & BACK SQUAT
Metcon (AMRAP - Rounds and Reps)
12 AMRAP 10 Burpees over the bar 5 Power Snatch (75, 45 RX) or (95, 65 RX+)
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WOD

  • Published in WOD

5-19-15

Noon classes are OPEN Mon-Fri! *BootFit Classes for CFPR members have begun.  If you attend a class we will be adding this to your membership moving forward. *There will be NO CFKids CLASSES on MAY 31st. *NO YOGA MAY 24th.  YOGA instructor is out of town.

 
 
400M run or 500M row
Your choice but prefer you do the primary choice of the coach for that day.
Stretching
FOCUS: Hips and legs
Back Squat (Measure 3x1 @ 90%)
10-5-3-1-1-1-3-5-10 with %'s below 60%-70-80-90-90-90-80-70-60%
Coach's Choice
FOCUS: SNATCH & BACK SQUAT
Metcon (AMRAP - Rounds and Reps)
12 AMRAP 10 Burpees over the bar 5 Power Snatch (75, 45 RX) or (95, 65 RX+)
Read more...

WOD

  • Published in WOD

5/18/15

*Noon classes are OPEN Mon-Fri!
*BootFit Classes for CFPR members have begun.  If you attend a class we will be adding this to your membership moving forward.
*There will be NO CFKids CLASSES on MAY 31st.
*NO YOGA MAY 24th.  YOGA instructor is out of town.

COMMUNITY
Stretching
FOCUS:  Shoulders w/ bands, 20 Pass Through's, PVC Stretches,
400M Run
3 Rounds
10 Barbell push press
10 Air squats
10 Knees to elbows
Push Press (Measure Set 6 @ 90%)
Set 1 40% x 1
Set 2 50% x 1
Set 3 60% x 1
Set 4 80% x 3
Set 5 85% x 3
Set 6 90% x 3
Metcon (Time)
4 Rounds
25 Cal Row
20 Box Step Overs or Jump Overs
(24, 20 RX) or (30, 24 RX+)
15 KB Swings
(53, 35 RX) or (70, 53 RX+)
Read more...

WOD

  • Published in WOD

5/15/15

*Noon classes are OPEN Mon-Fri!
*BootFit Classes for CFPR members have begun.  If you attend a class we will be adding this to your membership moving forward.
*There will be NO CFKids CLASSES on MAY 31st.
*NO YOGA MAY 24th.  YOGA instructor is out of town.

COMMUNITY
250m Row
 
Stretching
FOCUS:  10 Pass Through, 10 Around the worlds, 10 OHS, 10 Lunges.
MRM: Coach's Choice
FOCUS:  Leg warm up to the 5 rep squat weight using 10-8-6  or COACH'S CHOICE up to the weight for first set of back squat workout.
MRM: Back Squat (Measure set 3 @ 90%)
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 - 1 rep @ 90%
*Set 5 - 1 rep @ 90%
Rest 2-3 minutes
MRM: Metcon (Time)
250M Row
20 Deadlifts (95,65 RX) or (135,95 RX+)
20 Power Cleans
20 Front Squats
40 KBSDHP (53,35 RX) or (70,53 RX+)
40 Hand Release Burpees
40 Double Unders
40 DU's = 120 Singles
Read more...
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6325 N. Avondale Ave.
Suite 122
Chicago IL. 60631
708-667-0046