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Friday 01102014

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 

The Assault
The Assault

Fitness

A.  EMOM – 8 Mins

5 x Thrusters  (Rack) 

B.  EMOM – 5 Mins

10 x Russian Swings

C.  AFAP

30 x Wallballs

10 x Deadlifts (Light)

Performance

A.  EMOM – 8 Mins

5 x TNG Power Clean + Push Jerks @ 135lb/95lb

B.  EMOM – 5 Mins

3 x Front Squats -Ground (Moderately Heavy)

C.  3 Rounds AFAP

30 x Wallballs @ 20lb/14lb

10 x Power Snatches @ 95lb/65lb 

10 Min Cap

Sport

A.  EMOM – 8 Mins

5 x TNG Power Clean + Push Jerks @ 155lb/105lb

B.  EMOM – 5 Mins

3 x Front Squats -Ground @ 225lb/145lb 

C.  3 Rounds AFAP

30 x Wallballs @ 20lb/14lb

10 x Power Snatches @ 115lb/85lb

10 Min Cap

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