Domination of Open WOD 12.4

-CFP is a proud sponsor for “Race for Research” which is being held this Saturday at Soldiers Field Park at 9am.  Each year the Physical Therapy Students from Mayo Clinic joins a nation wide effort to raise money geared towards raising money for research in the field of physical therapy.  This year, the Mayo School of Health Sciences Program in Physical Therapy students will again take part in this challenge by putting on the Race for Research. The Race includes a 5k walk, a 5K run, and a 10K run through the Rochester city trails. You can demonstrate your commitment to the physical therapy profession by participating in this exciting event. So, bring your friends, bring your family and come on out to participate in the 2012 Race for Research!  

Please register here for this great cause:  Rochesterraceforresarch

-Starting this week CFP will be offering an advance class at 6:30pm Monday-Friday (THERE WILL STILL BE REGULAR CLASS SESSIONS AS WELL AT 6:30PM in the main gym space) and at 11am on Saturday in the Progression room.  This class is designed for members wanting to train exclusively for competition in CrossFit and not just General Physical Preparedness (GPP).  This is an open class for any member, it is highly recommended that you have been training in CrossFit for at least 6-8 months before attempting this class.  Questions please contact Matt @  

A.  Kettlebell Ladder not for time: 

1-10 of: 

Russian Kettlebell Swings 

Goblet Squats 

B.  AFAP: 




Box jumps  

15 Minute Cap!  2:1 singles/double-unders.

C.  Mobility 

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