Wednesday 01152014

Announcements

We’re taking pre-orders for the new CFP Team T-shirts and Tanks through Feb 6th.  You can place your order by clicking HERE  

Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!  

Date:  Sunday, February 16 

Time:  9:30am – 11:30am  

Click HERE to Register 

Limited to 30

Fitness 

A.  EMOM – 10 Mins 

Even – 5 x Power Swings 

Odd – 10 x DB Push Presses 

B.  14 Min AMRAP 

50 x Double-unders 

20 x Sit-ups 

10 x American Swings 

Performance 

A.  EMOM – 10 Mins 

Even – 3 x Hang Power Clean (Moderately Heavy) 

Odd – 5 x Dips or 10 CG Push-ups 

B.  14 Min AMRAP 

100 x Double-unders 

30 x Sit-ups 

15 x PC + PJ @ 95lb/65lb 

75 x Double-unders 

30 x Sit-ups 

15 x PC + PJ @ 95lb/65lb

50 x Double-unders 

30 x Sit-ups 

15 x PC + PJ @ 95lb/65lb

Sport 

A.  EMOM – 10 Mins 

Even – 5/3 x Muscle-ups 

Odd – 3 x Hang Power Cleans (Heavy) 

B.  14 Min AMRAP 

100 x Double-unders 

20 x T2B 

20 x PC + PJ @ 115lb/85lb 

75 x Double-unders 

20 x T2B 

15 x PC + PJ @ 165lb/115lb 

50 x Double-unders 

20 x T2B 

10 x PC + PJ @ 185lb/125lb 

(1 Bar) 

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