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
-CFP will be placing a pre-order for women tank tops, women college t-shirt, and mens college t-shirts. The order will be going through July 1st, you can follow the following links to place your order.
Women Tanks
Women College t-shirt
Mens College t-shirt
- PR challenge is coming up…. ready to PR?
Fitness
A1. Back Squats – EMOM – 5 Mins
5 @ 80%
A2. Pull-overs – 1 x 20
B. 5 Rounds AFAP
10 Front Rack Lunges w/Bar
200M Sprint
Performance
A1. Back Squats – EMOM – 5 Mins
5 @ 80%
A2. Pull-overs – 1 x 20
B. 5 Rounds AFAP
10 Front Rack Lunges @ 95lb/65lb
200M Sprint
Sport
Level 2
A. 3 Sets NFT
5 x Largest Deficit HSPU
10 x T2B
Level 1
A. EMOM – 10 Mins
Even – 5 x Ring HSPU
Odd – 5 x G2S Atlas Stone @ 115lb/70lb
B. 5 Rounds AFAP
10 x Front Rack Lunges @ 135lb/95lb
200M Sprint
-Post results under comments
A. 135 taking it easy
B. 10:26 Rx’d shin splints are killing me
Performance
A: @160
B: @85#, 11:16 (my butt was cramping!!) not the best wod to return back after time off…
5×5 bench press: 65, 85, 95, 105, 115
Then tried 1rm: 135 (pr by 15#).
A. 205, 6 reps on last set
B. 11:40ish 75#
Wow I didn’t know some muscles existed until they hurt during this WOD!
10:25. 55#
A. 75 lbs. last rep did 12
B. 10:02 Probably should’ve done a bit more weight for the lunges. But then again,
maybe I’ll be able to walk tomorrow?! Next time I will increase the weight ok?
A: 145#, 12 reps last set
B: 9:09 @55#
L2 didnt finish all of the hspu because i was inconsistent doing them with that much deficit. I probably should have gone back down.
Wod sport rx 8:54
Loved it. All legs!!!
A. @145, did 8 reps on last set
B. 9:58 @ 65lbs- including an additional set of lunges (thought we ended with lunges…oops)…
GOOD leg day 🙂
L2: HSPU done on 45# plates with abmat. Worked on kicking up into them.
B. 7:57 Sport
Performance
BS–125#, maybe this was a little light, I was sandbagging for the lunges 🙂
WOD– 9:30 Rx
A. 95#
B: 9:10 with 35#
Performance
A. 205 lbs.
B. 11:45 with 80lbs.
WOW….that was tough on the legs, in a good way!