WOD – Monday 11/29

Congratulations to Chris and Jamie who celebrated the birth of their baby girl Elliot James Dunaway, born 11/23 at 2:37 am at 6 lbs, 13 oz and 19 in. The Dunaway family is doing well and the CFP family grows by one.

This week we will examine our 3rd core value, dedication. But today we celebrate Elliot, so I will just leave you with this quote from Rob Hill Sr.

“When it’s all said and done, I want to be able to say that I made no excuses. I did whatever I had to do to make it happen! Everybody won’t understand what you’re doing, why you’re doing it, and where you’re trying to go…And that’s okay, just focus on getting there. You can’t be afraid to separate yourself. People recognize results, they don’t get it unless they see it… Consistent quality, be good at what you do and find ways to consistently get better…The rest will handle itself.”

Spend 2 minutes in Z1
Then 3 rounds with a PVC
15 OHS
10 push-ups
5 pull-ups or rings rows

CFP squat mobility series

A1. Back squats – 3×5; all done @85% of last weeks heaviest sets
A2. Seated box jumps – 3×4 (really high singles)

“Momentum Shift”
5 rounds of Cindy
50 burpee box jump overs (24/20”)
5 rounds of Cindy
*one round of Cindy is;
5 pull-ups
10 push-ups
15 air squats

Cool Down
Foam roll for 3 minutes before you go
Spiderman and pigeon

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