Workout of the Day 2- September 2014

Photo: Dave Counts

500m Run or Row (Coach’s Choice)
High Knees 
Butt Kickers
10 KB Windmills (5/side)
20 Russian KB Swings (choose a moderate weight, nothing heavy)
20 KB Presses (10/side)
Cash out: Oly Wall Squat (accumulate 1 min. total, :10/on, :10/rest)
Squat Cleans
Build up to a Heavy Double
Fit: Drop bar b/t reps   Sp/Comp: TnG 
*12 min. running clock

Metcon Fitness/Sport
7 Rounds
On the 3:00
400m Run
12 TTB   Fit: Knee Tucks
*Keep a close eye on your split time – shoot for consistency! 
*Top times will be under 2:00 for all seven rounds.
Oly Wall Squat
Couch Stretch
Calf Smash
Super Front Rack


Workout of the Day 1- September 2014

Photo: Dave Counts

Ballards Beach Day today! We will leave on the Block Island Ferry to arrive at Ballards for 10am. First we WOD, then we eat breakfast, then we party! $10 pp not including ferry price. 

Warm Up
Coach’s Choice
Metcon Fitness and Sport
AMRAP 30min (teams of 2)
50 Ft. OH Plate Lunges (Pull-up cage to Rowers)
10 Pull-ups / Ring Rows
15 Sit-ups
20 Wall balls (20/14#)
400 meter Run
*One partner works at a time and partners alternate movements.


Workout of the Day 31- August 2014

Photo: Dave Counts

Tom with his eye on the prize.

Inch Worm
Samson Stretch
10 Strict Ring Rows
10 PVC Pass Throughs
10 Dive-bomber Push-ups
10 Pull-aparts (red OR black band)
5 Dive-bomber Push-ups
5 PVC Pass Throughs
5 Strict Ring Rows
Bench Press
Build to a Heavy Set of 3 Reps
Metcon Fitness/Sport
10-8-6-4-2: Bench Press (95/65) Sp: (135/95)
2-4-6-8-10: Strict Pull-Ups/Ring Rows
*Perform 20 Sit-ups after each round (per couplet)
Lax Ball Shoulders/Scaps
Overhead Tissue Smash


CFP Washington – CrossFit Kids


Workout of the Day 30- August 2014

Photo: Dave Counts

Tanner getting after his cleans.
Coach’s Choice 
Metcon Fitness
AMRAP 31 (teams of 2)
8 Thrusters (95/65)
12 Pull-ups/Ring Rows
11 Box Jumps (20/16)
Metcon Sport
AMRAP 31 (teams of 2)
8 Thrusters (115/85) Comp: (155/105)
6 Rope Climbs
11 Box Jumps (24/20) Comp: (30/24)
*One partner always running 400m with 45/25 plate
Banded Bully
Single Leg Flexion
Super Front Rack


Workout of the Day 29- August 2014

Photo: E Guardia

Game face is on! 
Coach’s Choice
Front Squats
7×3 (across: 75-80% of 1RM)
Metcon Fitness/Sport
75 Double Unders Fit: 150 Singles
50 Air Squats
25 Calorie Row
Couch Stretch
Pigeon Stretch (on a box)


Workout of the Day 28- August 2014

Photo: E Guardia

DJ Nick getting fit. 
500m Row
10 Partner Tire Flips
2 Rds:
10 Barbell Good Mornings
15 Toe Touches
10 Shoulder Circles (10/ea. direction)
Tabata Handstand Hold 
Tabata Box Step-Ups (20/16) Sp: (24/20)
*Coaches, pay attention to proper alignment of joints/legs/torso/head on the HS Hold; if an athlete’s form is questionable, have them hold in a Hollow Plank position (with scapulas spread, not retracted.)
*Alternate movements


Metcon Fitness/Sport
25 Deadlifts (135/95) Sp: (185/125) Comp: (225/155)
50 Pull-ups/Ring Rows
25 Deadlifts

Posterior Chain Floss

Banded OH Stretch (focus on lengthening the Lats)


Workout of the Day 27- August 2014

Photo: E Guardia

Coach’s Choice
Cash out: Olympic Wall Squat (:20/x3)
Build to a Heavy Single at each:
Pause Front Squat (2 seconds)
Tall Clean
Squat Clean
Don’t miss today’s Strength Day!
Couch Stretch
Hip Capsule Internal Rotation
T-Spine Smash (Foam Roller)


Workout of the Day 26- August 2014

Photo: E Guardia

500m Run
2 Rds
5 Bridge Ups/Table Tops
10 Strict TTB
5 Dive-Bomber Push-ups
10 Box Step-ups 
Row 500m For Time
Metcon Fitness/Sport
Run 800m
21 Unbroken Strict Press (75/55) Sp: (95/65)
Run 800m
18 Unbroken Strict Press (75/55) Sp: (95/65)
Run 800m
15 Unbroken Strict Press (75/55) Sp: (95/65)
*200m run every time the Strict Press is broken*
Coach’s Choice


CFP Washington – CrossFit Kids

Upcoming Events

  • September 4, 2014 7:30 pmCFP Monthly Mixer: Ricks Roadhouse
  • September 20, 2014 9:00 amWoony River Ride
  • September 20, 2014 11:00 amForever Fit: A Seminar with Dr. Rockett
  • October 10, 2014Summit before Sunrise
  • November 7, 2014Costa Rica Trip
AEC v1.0.4

Meal of the Day

CrossFit Store
Mobility WOD