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ryan l     May 20,2013
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'.

'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!!


  Saturday, April 28, 2012
Happy Birthday Steve C
  
Saturday FREE WOD
 (No Results Tracked)
Come in and give us a try 0930, free and open to the public!
Chosen as WOD:   Sat,Jun 1,2013  Sat,May 25,2013  Sat,Jan 5,2013  Sat,Dec 29,2012  Sat,Dec 8,2012  Sat,Dec 1,2012  Sat,Nov 24,2012  Sat,Sep 8,2012  Sat,Aug 25,2012  Sat,Aug 11,2012  Sat,May 5,2012  Sat,Apr 21,2012


Kim P 3:47pm
Lea - Thanks for the tough one today!  Saturdays are supposed to be fun!!!

Scott H 8:05pm
Amanda-
You should log your cheat meals along with everything else. When I have a cheat day; it is typically a cheat meal, not an entire day. To cheat would be to eat beyond the zone or paleo/zone; I can zone a beer within a meal and not cheat. I am penalized for it, but it is not cheating per say.


  Friday, April 27, 2012
  
GWOD 005
 (Time)
10 minutes of practice:
Somersaults
Hand stand forward rolls
Bent arm back extension rolls

-Then-

10-9-8-7-6-5-4-3-2-1

L-Pull ups (strict)
Burpees (strict)
11:07 Sarah R Fri,Apr 27,2012
 11:38 Melissa V Fri,Apr 27,2012
  13:33 Alicia Fri,Apr 27,2012
10:28 Rx Nick C Fri,Apr 27,2012
 11:18 Rx Keith Fri,Apr 27,2012
  12:59 Kevin Fri,Apr 27,2012

Alicia13:33 Negative L-Sits
Nick C10:28 Rx
Sean14:55 Green bad
Kevin12:59 negative l-sits
Kelly21:00 one leg pullup (x2); 2 blue bands. being gone 2 weeks is killing me!
Matt D15:48 negitives
Sarah D15:04 nothing strict about any of it!
Larry18:47 one leg pullups (x2) blue band
Jim D15:42 Bent Knee and negative bent knee to finish
Keller13:41 first 10 rx, purple band
Reba15:58 One leg (x2) and most of it just UGLY.
Sarah R11:07 one leg green band
Keedran17:01 2 bonds, 1 leg, and terrible form
Kim P15:49 Green/2blues
Amanda P14:22 Green band one leg, burpees got pretty sloppy
Pablo15:25 Green band
Janelle15:36 3 bands
Melissa V11:38 Green band one leg. Not 100 percent sure on the time? It was 11 something?
Keith11:18 Rx
Kara G14:22 alternate negative tuck and leg raises

Brian C 3:41pm
gotta bag todays WOD; feeling a little iffy after lunch

Scott H 4:18pm
Nice work this morning people! You're all closet gymnast. Especially you Scott M! (wink,wink-hero!)  
BTW-Cheat day is going to be EPIC, commence in 3,2,1........

Kevin 4:33pm
@scott, just remember, alcohol leads to harsher substances...like pizza..be careful buddy

Amanda P 8:24pm
So with a ''cheat days'', do you just not log? Cause it ends up making you negative quite a bit if your entire day is a cheat.

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