| || ryan l May 19,2013| ryan l May 20,2013
Members please bear with us over the next two weeks. Kyla and I are going to be out of town and several trainers will also be traveling during this time. With that said we are doing are best to keep all classes scheduled to the best of our availability! On days when some classes are closed we will post a 2nd home WOD challenge. Thank you for your understanding!
Get your Flack Jacket or find a 20# vest, because Monday May 27th is Memorial Day and CFP will be honoring our fallen with 'MURPH'.
*Wearing a 20lb vest or body armor
- 1 Mile run to start
- 100 Pull-ups
- 200 Push-ups
- 300 Air squats
- 1 Mile run to finish
To get registered follow these seven steps:
1.Follow this link to the registration page: http://www.forgedclothing.com/mdm
2.Select the appropriate t-shirt.
2.Complete the checkout process.
3.Review the workout posted above, start training.
4.Wake up with a purpose on May 27th before 0930.
5.Finish the workout with your CFP Family (modify it if you need to, but make sure you have to work for it.)
6.Enjoy the day with family and/or friends and remember those deployed.
*Registration on the FORGED page is not a requirement to join in on the WOD. However, it is HIGHLY recommended! It goes to a great cause!!
Hey All, you may have seen the integrated payment page when you log in to the site. You do not need to do anything with it yet but we will be setting it up to do our billing from there next month. Those of you who are billed today, if you would like to be the guinea pigs and set it up now let me know by 5 pm today via email and I will get it set up for you. It will run through Pay Pal so you will be able to pay however you like now. We hope this makes it more convenient for all of you! I will have new billing paperwork for all of you to sign soon. Sorry for any inconvenience this may cause in the switch but in the long run it should be much easier for all of us. Thanks!
Minute Man Pull up (Rounds)
With a continuous running clock do one pull up the first minute, two pull ups the second minute... continuing as long as able.
Chosen as WOD: Fri,May 3,2013 Fri,Oct 21,2011 Thu,Nov 4,2010 Thu,Jul 15,2010 Thu,Jan 21,2010 Wed,Dec 16,2009
|14 Rx|| Lea Tue,May 15,2012|
| || Allie K Fri,Oct 21,2011|
| 11 Rx|| Stacie Thu,Jul 22,2010|
|Scott H||19+15 Rx|
|Sean||15 + 7 Rx|
|Evan R||12 + 9 Rx|
|Nick C||13+9 Rx|
|Matt G||18+14 Rx|
|Matt V||12 + 7 Rx|
|Matt D||9 + 5 ||band|
|Stacie||8 +7 Rx|
|Melissa V||10 + 3 ||Red/blue|
|Keller||13 + 8 Rx|
|Rick||16 +10 Rx||torn hands + gravity stopped me|
|Kim P||12 ||red+purple|
|Pat Ma||6 Rx||6 rounds Rx / round 7 blue band / round 8 green|
|Kevin||11+2 Rx||stopped so i wouldn't tear|
|Sarah R||11 ||thin purple|
|Amanda P||9+9 ||Green band|
|Pablo||12+5 ||Purple, tore hands|
|Liz N||8 + 8 Rx||One pull up away from tearing my hand!|
|Janelle||14+14 ||P & R bands|
|Joe D||15 ||Blue band|
|Brian C||14+14 Rx||ring pu first 10 rounds.|
|Joe Co||6+6 Rx||strict pull-ups|
|Jered||13+10 ||ring rows..|
| Sean 11:05am|
Nice job Scott!! Good work 930 class!!
Good job Eric with the 158 last week, that is strong work for RMB challenge, impressive dude!!
Pat Ma 8:18pm
lovin' the pullups...
Liz N 8:45pm
Great job tonight Pat!!! Way to go!!
Fantastic job night crew!
Keith, how was your pork chop? Rick, next time don't forget your gloves! (stop laughing Keller)
Pork chop was frozen (as predicted). Had to react fast with a Plan B and went with chicken. Disappointing to say the least. But I am prepared for tomorrow's dinner. So no need to worry!
@Rick: should have worn your gloves bud
Pat Ma 10:11pm
Thanks Liz...you rocked as well...
Happy Monday RMB-ers! Send me your logs by 7 PM tonight! Thanks!
CFP MG WOD 001 (Time)
100 Front Squats (95#/65#)
*At the top of each minute, stop and perform 5 hands off push ups.
**30 minute time cap.
-5 minute rest-
Tabata Shuttle Sprints 50'
20sec work, 10sec rest; 8 intervals.
Post time for 100 fronts sqauts only..
|6:55|| Lea Mon,May 14,2012|
| 8:43|| Missy Mon,May 14,2012|
| 10:20|| Kara G Mon,May 14,2012|
|Deloss||16:00; 12 Rx||Wrist are very weak.|
|Melissa V||12:01 / 8 ||35#|
|Paul B||16:10?; 10 ||85# not sure on time, messed up and did a set of pushups after 100, duh|
|Evan R||13:51 ||75#|
|Chad H||19:49; 12 Rx||135# front squats|
|Steve B||15:49 Rx|
|Stacie||9:43 ; 9 ||45#|
|Kevin||9:54 Rx||tabata row sprints|
|Matt V||12:44, 17 ||85#|
|Matt G||12:39 Rx||15 sprints|
|Sarah D||14:40 ||55#, 11.5|
|Kim P||16:45 ||35#, 16 sprints|
|Reba||10:18 ||45#, 15 sprints|
|Missy||8:43 ||45#; knees|
|Keith||8:52 Rx||16 shuttle run|
|Joe D||15:00 ||65#|
|Keedran||18:18 ||35#, 81 reps only, knee PUs, 14 shuttle run|
|Jim D||24:34 ||45#|
|Amanda P||13:44 ||35#, 17|
|Brian C||13:36 Rx||19|
|Liz N||10:32 ||65#, knees, 12|
|Pat Ma||17:46 ||95# / had to go to knees near the end / 10 sprints|
|Lea||6:55 ||PVC - favored R leg for last 35 reps|
|Matt D||14:38 ||65lbs, 8|
|Kara G||10:20 ||45#, 8|
| Brian C 8:12am|
well, looks like I'll have plenty of time to perfect the front squat technique today..
Liz N 8:52am
The pictures from Station 47 sure looked like fun. Bummed I missed that one. It was awesome seeing the Taylan and Presley joining in the run too. Eva would've loved that. Hopefully there will be another Saturday WOD at St. 47 in the near future! Glad today's WOD is focused on legs. My shoulders are shot from last week's programming!
Who's that old guy in the Verve cert pic on main site today?
Liz N 10:28am
All I can think of when I see those Level I Cert photos is what a $h*t ton of money CF is making, hand over fist on those certs classes! Oh yeah, and congrats Old Man Rick!
Not sure who it is, but he's a handsome devil.
Pat Ma 11:07am
Nice job Rick!!
Chad H 11:13am
a big congrats Rickster..way to go brother!!
Nice Job Rick.
Melissa V 1:40pm
Good job Richard!
Way to go Rick!
Nice job Richard!
Matt G 4:30pm
Where are the gloves?
Brian C 5:03pm
sorry, missed the 5 o'clock and couldn't sign out. Will try for the 6
I have a friend that goes to CrossFit 5280 In Castle Rock and they are looking to get a team together for the 24 hours of e-rock (mtn bike). They only have 3 riders so far. Anyone interested in joining their team?
Amanda P 9:01pm
Congrats Rick! Man my wrists are what hurt the most from today.
Pat Ma 11:11pm
I can't quite bend my wrists now...can't wait for pullups to stretch them out...