Friday 01042013

Daily Announcements

  • Saturday January 5th is bring a friend day at CFP.  Bring a friend to any of the regular classes to try out a free workout!
  • Competitors Prep class will be this Saturday at 12 pm – 1:30 pm.  This class is open to all levels.
  • CFP Boot Camp starts January 7th and meets weekly for 5 weeks on Monday, Tuesday, and Thursday at 7:30 pm.  This is a great way to start your New Years right with fun and effective workouts for all levels.
  • The CFP PR challenge and Holiday Party is 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.  Limited to 12 teams, follow this link to register.
Rachel and Jenni
Rachel and Jenni

A.  Clean & Jerk – 5 x 2 w/2 Min Rest

B.  Fran – AFAP   


21 – 15 – 9 


-Jumping Pull-ups/Ring rows 


21 – 15 – 9 

-Thrusters @ 95lb/65lb 



15 – 12 – 9 

-Thrusters @ 135lb/95lb 

-9 – 6 – 3 


-Post results under comments  



20 Responses
  1. Jim Sorum

    Fran 7:22 Rx’d
    pr is 6:16 I feel I’m getting slower with my pullups and wonder if the weight I’ve put on (muscle I hope) is hindering my body weight exercises

  2. jessi

    This is my first day back after being sick for the past 2 weeks. Still taking it easy, so rowed today. 10,000 meters 54:48 Very slow, but happy to be back!

  3. Jenn Frank

    C and J– able to get 2 reps of 105. Could only do 1 o 115– which is my PR from the Turkey Throwdown

    Fran–4:36 or 46? 65# thrusters/green band pull ups.
    1st time with this workout– Liked that Alex had us partner up due to class size– helped to count reps and for the motivation–Thanks Carrie!!

  4. Jen Brickley

    Cleans: 105 x 2, previous PR, but struggled a bit
    Fran: 5:46. I know I have done this workout before but could not find it in my book? I did 55#, was glad because my shoulders seemed to struggle a bit with that. Had to step back to a blue band again due to elbow issues. Still good workout!

  5. Scott N

    Two milestones today. First time doing Fran RX’d (8:04.) And, first time posting on the website. Only took me 2 years. You’re welcome Matt.

  6. Mike Soper

    C&J – 95# just worked on my form, didn’t try to go heavier
    Fran: My first date with Fran, not my kind of girl really she is a little more intense than I like. Novice Level, Thrusters 65#, Ring Rows, 6:21.

  7. jen

    C/J: 65-75-85-85-85
    Fran: 4:53: 40#/blue band- last time I did blue band and 35#, and did it in 5:30 something. Need to get more comfy going a little heavier.