3 Squat Snatches EMOM for 5min at 70%

PARTNER WOD – 20min Ladder

Thruster & SDHP (95/65)
complete 1 of each, then 2 of each. Etc. Partners can break up work how they want.

30 Deadlifts (225/155)
400m Run
50 Med Ball Sit-ups
30 Push Press
400m Run
50 KB Swings (50/35)
30 Pull-ups
400m Run
50 Jumping Squats (45lb Bar)

It has been 4 years since we have opened our doors and the shit just keeps getting better. A lot of people have come through CFP, including all of you that are still part of our family. Our place does not exist without the various and awesome personalities that create the atmosphere we have and I can’t wait to celebrate that with everyone on Saturday June 15th.

Those of you that have been around for awhile, know that I like to get emotional about all you mofo’s every once in awhile, but I can’t help myself…. I love all you goofy bastards and everything you bring. I love when a bunch of full grown adults act like 14 year olds. Whether its in the fitness games we play or the hanging and joking after, it seems like for atleast the time we are in that gym, life is not so serious. It is about a simple challenge, its about hanging with friends, and it is a time for ourselves in a life that can get pretty busy sometimes. I appreciate how much I have learned from each of you. Whether its through friendship, knowledge, being challenged by you, or your selflessness, we have learned a lot in the past 4 years. I hope the place and people have given you atleast a fraction of what it has given us.

So we thank all of you that are or have been a part of CrossFit Prime and OTJ. It is an inspiring place for us because most of you give much more than you have to…. to us, to yourselves, and to others. To make it all sound more hardcore and less gooey…. thanks for giving an F homies! (I know… classy right!!!)

As for the day of June 15th, we will have the competition beginning late morning which will be followed by a party that may get most of us in trouble. If you are not there, I take back all the soft shit I said above. (that’s a joke, you know I can’t be without your love. Hold me!)

THE COMPETITION

TIME: First Heat will go at 10:30.

TEAMS: 1 Guy & 1 Girl

DIVISIONS: RX & SCALED
The workouts will be the same for the most part but scaled will do with a set weight that is much lower. The scaled division will compete in one event. If we get a lot of scaled teams to sign up, I will add a second qualifying round. All Rx will compete in 1 event with the top teams moving on to a second event.

The scoring for the Rx will be based on your ranking. So if you finish in 1st during the first event and 4th for the second, your team would have 5 points (1 plus 4). The RX team that finishes both events with the lowest score is the champ! If there is a tie, we will have a short tie breaker WOD, which will be a “Wall Ball Off.” I am participating, thus I am announcing the workouts now so it is fair to all.

I talked to many of you about these WODS below. Originally the 2nd WOD included Muscle ups, but I decided to remove this so peeps are encouraged to participate. With that all said, here are the WODS.

THE WODS

WOD 1

WOD 2 – 20min AMRAP

For RX Qualifying Teams

Team must first complete 800m run as a team (400 each), then with the balance of time, do as many rounds as possible of the following movements:
3 Front Squats (135/95)
6 Pull-ups
9 Deadlifts (135/95)
12 Double Unders

Partners will alternate after each round, thus a partner must complete all movements and reps before next partner goes.

As mentioned above, if we get alot of scaled teams to sign up, I will add a qualifying 2nd event for the scaled division as well. I welcome all to participate in these events. The feeling of competition is pretty cool and an experience you may enjoy.

There will be sign up sheets at the gym to register your team, or sign up as individual looking for a partner.

THE PARTY

I cannot say exactly when the partying will begin, but when it does, it will be glorious! Once I know the number of teams competing, I will be able to provide more details. But we ask everyone to join us. At this time we are trying to get a band. More to come on that soon!!

We welcome all to bring food, grills, BBQ, and adult beverages. If you are a member, you are invited! And if you come, your friends and fam can come. The more the merrier! We ask you to help us make this a great summer party to celebrate the 4 years of CFP!

IN SUMMARY: COMPETE THEN PARTY ALL DAY. ALL ARE WELCOME.

Back Squat – 5×5

OBSTACLE COURSE

Includes shuttles, farmer’s walks, barrier jumps, med ball cleans, and more.

5 Bench Press
10 Ball Slams
15 Sit-ups
These movements should be done straight through with 2min rest after you complete all of these movements. Should be straight sets at roughly 80% of 1RM.

WOD – 10 RDS

3 Box Jumps (30)
4 HSPU
5 KB Swings (70/50)

2 Power Cleans
2 X 20m Shuttles
Cleans should be climbing max weight with rest of 2min between each set.

PARTNER WOD – 15min

10 SDHP (95/65)
10 C2BAR Pull-ups
10 Lateral Burpees

Push Jerk – 5X3

SWOD – For Time

30 Front Squats
at 70% of 1RM

CONDITIONING

800m Run

Big Joe from OTJ also welcomed a new addition. So congrats to you and your family as well homie!!! I got more sleep last night than Joe and Traci will get combined this whole week but its an amazing experience and we are so happy for all of the new additions to our gym family.

And on that kid note…. Happy Mother’s Day to all the beautiful moms in our gym. Hope you all have an awesome day.

As for the happenings at the gym, we have to say congrats to Big Mike who competed at the Superfit competition on Saturday. He was in first place after the first 2 events and finished in fourth overall. That finish qualified him to move on and compete in June in the next round. Congrats Mike. We also want to welcome our 9 new members from Saturday. The open house was a lot of fun. Thanks to everyone that brought it all together and contributed with food, grills, adult beverages or hall of fame worthy flip cup skills.

Look this week for features on using the Custom Fit Meals and the in house competition and anniversary party. See all you homies in the gym.

WEEKLY PREVIEW
MON – Push Jerk, Front Squat, Running
TUE – Power Cleans, shuttles, & SDHP, pull up, Burpee WOD
WED – Bench press & BJ, HSPU, KB Swing WOD
THU – Back Squat then obstacle Course
FRI – Long Chipper
SAT – Team WOD at 10 & 11am

Death By Pull-ups

WOD B – 3 RDS

400m Run
10 Thrusters (115/75)

Today will be hot so Please be hydrated.

25 KB Swings
30 V-Ups
35 Double Unders

CONDITIONING

Prowler Races