Saturday 01052013

Daily Announcements

  • Saturday January 5th is bring a friend day at CFP.  Bring a friend to any of the regular classes to try out a free workout!
  • Competitors Prep class will be this Saturday at 12 pm – 1:30 pm.  This class is open to all levels.
  • CFP Boot Camp starts January 7th and meets weekly for 5 weeks on Monday, Tuesday, and Thursday at 7:30 pm.  This is a great way to start your New Years right with fun and effective workouts for all levels.
  • The CFP PR challenge and Holiday Party is on January 19th.  The PR challenge will start at 9 am – 12 pm and the Holiday Party starts at 7 pm and ends at 10 pm.
  • CFP is proud to host the level 1 Pendlay Weight Lifting seminar by MuscledriverUSA on February 9th.  Glenn Pendlay is one of the top Olympic Lifting Coaches in the US, coaching some of the top lifters in the country.  This is a 1 day hands on seminar, the registration fee is 200 dollars.  Limited to the first 30 participants, follow this Link to register.
  • The Super Friends Throwdown is on February 23rd starting at 9 am.  Teams of 4 battling it out through 5 plus events guarantees that this is going to be fun and crazy Throwdown.  Limited to 12 teams, follow this link to register.
CFP's first  member
CFP’s first member

A.  With a partner

8 Minutes AMRAP Cal Row

6 Minutes Burpees

4 Minutes Wallballs

2 Minutes Push-ups

Competitors Prep Class at 12pm 

60 Minutes Capacity Test #1 

A.  1 – 20 Minutes 

3 Rounds AFAP 

500M Row 

12 x OHS @ 115lb/85lb 

50 x DU 

B.  20 – 30 Minutes 

Establish a 5 Rep max deadlift 

C.  30  – 40 Minutes 


5 – 4 – 3 – 2 – 1 

Squat Cleans @ 225lb/155lb 

Shoulder to Overhead @ 225lb/155lb 

D.  40 – 50 Minutes 

3 Rounds AFAP 

10 x Deficit HSPU @ 4inch/2inch 

20 x Pistols 

E.  50 – 60 Minutes 

10 Minute AMRAP 

200M Row @ 1:40/1:55 Pace 

5 x TNG Snatches @ 155lb/105lb 

10 x T2B

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4 Responses
  1. rach h

    comp wod… still dead…
    threw heavy shit, rowed, did some hspu… no idea on times… but my whole body hurts, and my lungs burn.
    how ive missed these wods!! thanks matt!