Entries by Andrew Gonzales

Functional Friday Dec. 5th

December 4, 2014 in /by

Skill Snatch Progressions WOD 50 Slam balls 3 Front Squats (185/95) 40 KBS 3 Front Squats 30 T2B 3 Front Squats 20 WB 3 Front Squats 10 Burpees 3 Front Squats 2 Rope Climbs 100m farmers carry (65/35)

Thirsty Thursday Dec. 4th

December 3, 2014 in /by

Warm up Agility ladder Strength Bench 2×5 warm up 5 @ 75% 3 @ 85% 1+ @ 95% WOD 30 DU’s 8 Ring Dips 30 DU’s 8 Push Press (135/85) 30 DU’s 8 Ring Dips 30 DU’s 8 Push Press 30 DU’s 8 Ring Dips

Weightlifting Wednesday Dec. 3rd

December 2, 2014 in /by

Strength Back Squat 5@ Warm up 3 Squat pause @ 40-50% 5 @ 75% 3 @ 85% 1+ @ 95% Weightlifting High pull/Hang Snatch 3-3-3-3 Split Jerk 2-2-2-2 (light/work on speed) Bent Rows 5-5-5-5-5 WOD 12:00min AMRAP Ascending ladder by 5 slam balls WBSU Plate Step ups

Tuesday Dec. 2nd

December 1, 2014 in /by

Strength Deadlift 3-3-3-3-3 80% 85% 90% Skill Kipping pull-ups WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (115/75) Pull-ups Every minute must do 2 Burpees, wherever u are in the WOD.

Friday Nov. 28th

November 27, 2014 in /by

Friday-Box will be open from 8-10am only Saturday- gym closed Strength Bench 2×5 warm up 3 @ 80% of 1 RM 3 @ 85% of 1 RM 3+ @ 90% of 1 RM Clean 2×5 warm up 3 @ 80% of 1 RM 3 @ 85% of 1 RM 3+ @ 90% of 1 RM […]

Happy Thanksgiving from CF4P!

November 27, 2014 in /by

Black Friday Deal! 50% OFF! $50 off your first month! Get Fit during the holiday season and hit the ground running heading into the new year! This is limited offer to the first 15 people, We will help you accomplish all your fitness goals through structure and motivation. CrossFit Four Peaks is a CrossFit affiliate […]

Wednesday Nov. 26th

November 25, 2014 in /by

WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Must be completed in order.

Tuesday Nov. 25th

November 24, 2014 in /by

Strength Back Squat 2×5 @ warm up 3 @ 80% of 1RM 3 @ 85% of 1RM 3+ @ 90% of 1RM WOD 15min AMRAP 40 DU’s 10 C2B 15 Air Squats 100m slam ball run (at 50m must do 10 slam balls)