Announcements:

-The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ [email protected] ] to set-up a free intro session.

-July 13th – Olympic Lifting Seminar starting at 12 pm – 4 pm 

-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm 

Fitness

A.  Snatch Progressions (Ground)  

B.  AFAP

800M Run

and then..

1  – 10 Ladder

STO

Jumping Pull-ups x 2

Performance

A.  EMOM – 8 Mins

3 x Snatches @ 70%

B.  AFAP

800M Run

and then…

1 – 10 Ladder

STO @ 135lb/95lb

Pull-ups x 2

Sport

Level 2

A.  3 Sets NFT

10 x Muscle-up Progressions

10 x Strict Pull-ups

10 x Dips

Level 1

A.  3 Sets

ME – UB weighted Muscle-ups

B.  AFAP

800M Run

1 – 10 Ladder

STO @ 205lb/125lb

20 – 2 Ladder Descending

Pull-ups

… 1st round, 1 x STO, 20 x Pull-ups, 2nd Round 2 x STO, 18 Pull-ups….. 

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