- The CFP PR challenge and Holiday Party are 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. Teams must register before January 28th to get a t-shirt for the event. Limited to 12 teams, follow this link to register.
Fitness
A. Deadlift – 4 x 6
B. 3 Rounds AFAP
20 x Russian Swings
25 x Sit-ups
Performance
A. Snatch – 5 x 3 w/2 Min Rest (@ 65%-70%)
B. 3 Rounds AFAP
8 x Power Snatches @ 95lb/65lb
16 x T2B/K2E
Sport
A. Full Snatch – EMOM:
5 mins x 3 – TNG @ 185lb/85lb
5 Mins x 2 – TNG @ 205lb/105lb
B. 3 Rounds AFAP
10 x Power Snatches @ 155lb/105lb (TNG reps – 3 sets maximum)
20 x T2B
C. 3 Sets w/20lb Vest w/No rest
ME – Flat Plank
ME – R-Side Plank
ME – L-Side Plank
Optional Accessory
Durability
A1. GH Raises – 3 x ME
A2. Banded Oblique Twists (R/L) – 3 x ME
A3. Banded Pull-aparts – 3 x ME
-Post results under comments
A.) 115
B.) 4:38 knees to elbow area, not quite elbows. That workout killed the forearms!
A 1 set @85, 2 stes @90, 2 sets @ 95
B. 6:09 performance Rx
A. Worked on snatch technique with just the bar. This and over head squat are difficult for me. Major flexibility issues.
B. 6:04 45# snatch/K2E
A. Snatch EMOM @ 85/105 (hit all reps)
B. Sport: 13:01
Thanks to all in 5:30 class for the encouragement to finish!!!
Snatch 5 x 3. Went low weight, up to 55lbs to work on technique. Felt good for the FIRST time.
WOD: 5:55, 50lb snatch, knees to elbows/ knee raises.
Did not like all the burpees. Lol
WOD : performance, 5:39 @ 55#
Performance:
Snatch: 65, 75, 75, 85, 85
Wod: 6:11 @80# & t2b
Abs and du work w/ Tina after
3x 15 reverse hypers & 15 GHDs
20-30 mins of du work
A. Deadlift 4×6 135#,185#,205#,255#
B. Fitness 5:45 Yellow Stripe Kettle Bell
Sport
A1)all sets
A2)0-1-1-1-0
B)9:56 thanks for the cheers 4:30 class!
Snatch…65#
Performance
7:35 at 55# and N2E
30 mins double under practice
And abs
A. Snatch triple PR @95# felt great
Performance WOD @65# and T2B 8:46
Thanks Coach Bane for the countdown on the T2B
Snatch w/85 3×5
Wod Rx for performance level
Did OA at end after hollow hold 3min and other ab work.
Oops time6:46
Snatch–55#, 55#, 65#, 65#, 65#
WOD– 55# and K2E–530, may be could have done 65#.
knee lifts
Dawn J
Snatch-55#, 55#, 65#, 65#, 55# did some T2B in between sets
WOD-55# and K2E @6:34
AB work planks
Performance
A. 75-75-75-75-75
B. 7:04 @75# and leg lifts. Gotta work on Kipping…
C. 4:30 ab planks
Fitness: DL 85# 105# 115# 125#
WOD 1:1 work/rest Total time 6:56
blue pood and situps
A. 115
B. 5:29 performance
First time back in forever. I hurt.
Deadlifts – 4×6@135
Fitness – 6:46