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Workout of the Day (WOD)

CFPC posts a workout for each day. Here you will find three days of WODs. The Workout of the Day, the WOD of the previous day (in case you missed it) and the next day (so you can prepare).

W.O.D. “Blue Dress”

February 28th

Teams of 2 

1000 meter row

20 handstand push-ups 

750 meter row

15 handstand push-ups

500 meter row

10 handstand push-ups

250 meter row

5 handstand push-up

switch after each set of...

W.O.D. “Open WOD 15.1 & 15.1A

February 27th 


15 toes-to-bars

10 deadlifts 115/75 

5 snatches 115/75

15.1A starts 9:01

1 rep-max clean and jerk

6 minute cap 

W.O.D. “Empire”

February 26th 



All sets at 75%

13 – 1 

Deadlifts 155/105

Hand release burpees

15 minute cap 


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