Thursday 01022014


We will be having normal class hours at 8am, 9am, and 10am this Saturday the 4th.  There will be no 11am class. 

Please join us for the official CFP Grand Opening Celebration on Saturday January 4th starting at 12 pm –  4 pm.  There will be catering from Johnny Mango, Meat Raffle to raise money for the Boys and Girls Club, and guest speakers and games throughout the festivities.  Friends and family are welcome, we look forward to seeing all of you there!


All Levels

A.  Take 20 Mins to establish a 1RM Thruster (Ground)

B.  12 Min AMRAP

20 x Wallballs @ 20lb/14lb

15 x Pull-ups 

10 x Box Jumps @ 24inch/20inch 

-Post results under comments  

12 Responses
  1. Malachi Johnson

    A.) 245 thruster
    B.). 4 + 2…..That was a lung burner after a few days off. Felt good to be back!

  2. Staci Vinz

    A. 160 (25#PR)
    B. 4+28 (A bit rough after taking over a week off and eating some unhealthy stuff! Good reminder why I do what I do and eat how I eat. Ugh…..won’t be doing that again anytime soon!)

  3. Nicole Chovan

    A. 155- a little sloppy/arched back. Tried. 160 and it was more of a push jerk (had the re-bend in the knees) and decided it was probably good to just stop there with how it went at 155. I don’t think I’ve ever found a 1RM for thruster.
    B. 5+10 to 10 foot target. Was tougher than I thought. Tried to go UB with the wallballs, but was not happening with the 10 foot target. Broke up pull-ups in to sets of 5 and went pretty well. Box jumps went decent as well, first time rebounding in quite some time.

    Definitely a lung burner!

  4. Susan kian

    Thruster: stopped at 125 and just did several at that weight.

    Wod 14lb ball and step ups tried to do pull-ups at sets of 5, they felt a little uncomfortable when I arched so I changed the way I did them and they felt ok then.

    4plus 20

  5. JennF

    A. 125#
    B. 3+44 with 14# at 10 foot target, and banded pullups. Working on the kip. Nursing a tear, so pull-ups were a definite hinderance.

  6. Jessi A

    A. 105 PR 🙂 Failed twice at 110 on the Thruster.
    B. 4+7 Used 12# wallball….first time I’ve used anything but a 10# ball, it’s amazing how that 2# felt like 20!