Workout Of The Day

Happy Pre-Birthday Bri! 4 Rounds Each - you go/I go style 10 GHDSU 7 Box Jumps 29 DB Snatch 35/55 Then split: 2x 29 KB SWINGS 24/32 kg 50 Dubs each 29 Hang Cleans 115/165# Then same as first set 4 rounds each of: 10 BACKEXTENSIONS 7 Box Jumps 24/32 kg 29 DEADLIFT 195/255# 29 BURPEES buy-out! "Fit Ca…Read More

Next Monday is Murph! Bring a friend. Wear a REF SHIRT. 1. Work up to a one rep Max OH Squat, 10 min strict cap. 2. "BABY NANCY" 3 RFT 400M RUN 15 OH SQUAT 65/95# "FIT CAMP" 3 RFT 400M RUN 20 KB SWINGS 16/24KG 15 BOX JUMPS OR STEP-ULS 1 MIN PLANK HOLD…Read More

INVITE YOUR FRIENDS TO THE FREE DANCE/CARDIO CLASS TONIGHT AT 6PM! MIX OF DIFFERENT DANCE MOVES. "KAREN" 150 WALLBALLS 14/20 9 ft, 10 ft Each person will have a person counting them and making sure the rep counts! Coach will give you standards. "Fit Camp" 4 Rounds 400m Rowe 5 Tire Flips 12 KB Snatch…Read More

We will be doing our first Beach Wod this year in June! Get ready! 800m Rowe 800m Run 50 Burpees 50 Pushups 50 Box Jumps 400m Rowe 400m Rum 25 Burpees 25 Pushups 25 Box Jumps Strict 30 min CAP "Fit Camp" Do half the work above!…Read More

WEIGHTLIFTING WEDNESDAY IS HERE! 1. FIND A MAX THRUSTER FROM THE GROUND 1-1-1 NO RACKS! 2. DEADLIFT 5x5 3. 30-20-10 STRICTPULLUPS/GHDSU/ BACKEXTENSIONS CONTROLLED "FIT CAMP" 15 min AMRAP 10 DB SNATCH alternating arms 20/35# 15 BALL SLAMS (OUTSIDE) 20 TRICEP PUSHUPS Rest 2 minutes 800m run for time…Read More

Two fer Tuesdays! Pair UP! One athlete works until the runner comes back from a 200m run. 20 min AMRAP 25 KB Swings 16/24kg 25 PULLUPS Runner coming back starts off where the other left off. Count rounds and reps to the Board! "FIT CAMP" 10 ROUNDS 5 PULLUPS 10 PUSHUPS 15 AIR SQUATS 12 MIN CAP REST 1…Read More

Memorial Day Murph will be live right here at CFPSL. Everyone wear red to show unity and support for our troops. Bring a friend. No charge for anyone. 1. PUSH JERK 3-3-2-2-2-1-1-1 2. 4 RFT 5 Hang Cleans 85/115# 7 Bar Over Burpees 10 TTB 7 FRONT SQUATS 85/115# "Fit Camp" 4 RFT 200m run 3 Ground to st…Read More

HAPPY LEG DAY....I MEAN HAPPY BIRTHDAY JENNIFER! TABATA SQUATS:20 SEC ON :10 SEC OFF 8 ROUNDS, LOWEST NUMBER IS SCORE SQUAT CLEANS 75lbs x5/5 95# x3/3 115# ×2/2 125# x1/4 EMOM BACKSQUAT ADD 1 REP PER MINUTE REST 2 MINUTES. REPEAT. :)))))) "Fit Camp" EMOM AIRSQUAT WOD. MAY USE TRAINING BAR IF COACH …Read More

10-8-6-4-6-8-10 DL 135/185# Bar over Burpee Rest 2 minutes 8 min AMRAP 20 WALLBALLS 14/20# 10ft each ROWE for Calories 12/15 "Fit Camp" 2-4-6-8-10-12-16 so on and so forth for 8 minutes Air Squat Burpee Rest 2 minutes Same Rep Scheme as above on a 6 minute clock. Stationary Lunges w/DB 20/35# Ab-Mat…Read More

WEIGHTLIFTING WEDNESDAY IS HERE! THE CROSSFIT TOTAL! 1. MAX STRICT PRESS 2. MAX CHEST PRESS 3. MAX DL HAVE FUN! "FIT CAMP" 5 RFT 10 alternating DB SNATCH 25/35# KB CARRY 40M 24/32 KG 5 TIRE FLIPS…Read More

Cardio class Salsa/Meringue Style. No experience necessary. 6pm. Wear tennis shoes. HAPPY BIRTHDAY JULIE! YOU ARE ONE HOT MAMA! 10 minute EMOM ODD: HANG SQUAT CLEAN 95% EVEN:1 POWER CLEAN 95% THEN PAIR UP! 6 ROUNDS EACH! load is 61% of Max,should be moderate load of 5 reps unbroken 5 Hang Squat Clea…Read More

FREE SALSA/MERENGUE CLASS TUES 6PM AND FRIDAY 7PM! 1. BACKSQUAT 2-2-2-1-1 2. 10 RFT 5 PULLUPS 10 KB SWINGS 16/24 KG 15 BACKSQUATS EMPTY BAR 45# ALL 3. MAX PLANK HOLD "Fit Camp" 20 min AMRAP 7 Thrusters FB 20/35# 10 Pushups :30 sec Plank hold 8 Lateral Raises 10/15#…Read More