Friday 01172014


Pre-orders for the new CFP Team T-shirts and Tanks go out 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 

11 Spots Left  

Kids Class
Kids Class


A.  EMOM – 8 Mins 

3 x Deadlifts


21 – 15 – 9 

Goblet Squats 

Slam Balls 

Calorie Row 

and then… 

500M Row 


A.  EMOM – 8 Mins 

3 x Squat Cleans (TNG optional) 


21 – 15 – 9 

OHS @ 95lb/65lb 

Box Jumps @ 24inch/20inch 

C2B Pull-ups 

and then…. 

50 x American Swings @ 1.5 pood/1 pood 

15 Min CAP 


A.  EMOM – 8 Mins 

3 x Squat Cleans (TNG) 


21 – 15 – 9 

OHS  @ 125lb/90lb 

Box Jumps @ 24inch/20inch 

C2B Pull-ups  

and then…. 

50 x American Swings @ 1.5 pood/1 pood 

15 Min CAP 

-Post results under comments  

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23 Responses
  1. Monica

    A. Performance: 85 lbs
    B. Fitness: 12:00. A lot harder than it looks on the board. Good work out. Happy Weekend Everyone!

  2. Susan

    A. Performance @ 75#
    B. OHS @ 35#. Need to work on getting down lower on these. Box Jumps 16″. PU with green/red band. Did Russian swings with blue bell.

  3. Crysta P

    A. 65, 75, 75, 85, 85, 85, 95, 95
    B. 13:51 (I think?) (OHS @ 35lb, Box Jumps @ 16inch, Pull-ups w/ red+green bands, Russian Swings @ 14kg (orange))
    Would like to have done heavier on the OHS but my wrists aren’t happy with that many reps. Tried to get out of the pull-ups but Michael had me suck it up and do them. The pull ups were not quite as bad as I anticipated. By the swings I couldn’t hold on to the KB for anything.

  4. JennF

    A. 115 TNG, 120TNG, 120TNG,120 TNG, 125TNGx2 then dropped and did the 3rd, 125, 125, 130TNG x2, then dropped and completed. Felt good today, really worked on quick elbows. A little hop forward. Thanks for the coaching Nicole.

    Kudos to Bryce… he seemed to fit right in coaching this morning.

    B. 14:20 65# OHS (sets were unbroken), 20 inch Box jumps. CTB may not have been high enough. Good tips from Roo to execute these! Def slowed me down… and then the SWINGs…. OMG… forearm burner. I hate kettlebells during the workout…but love the burn the day after… sure I’ll feel that tomorrow.

    NICE WOD Matt!

  5. Nicole Chovan

    A. 145. It all felt heavy today. I know I should have gone heavier, but I was struggling to move the bar today. I focused a lot on staying back on my heels, small jump back (instead of forward) and really worked transitions betweens reps. Tried not to crash the bar into my hips. Was still tough, but felt like I wasted a lot less energy!
    B. 13:24. Wasn’t too thrilled with my time on this one. Box jumps really slowed me down. Couldn’t get the rebound. Chest to bar need some work too.

  6. Sara G

    A. Cleans @ 65×6, 70×2 – keeping weights light as I return from an injury – focusing on form
    B. 14:35 – OHS @ 35#, 20″ box step-ups, C2B with green & red bands

    Thanks Nicole and Roo for the tips on my form! 🙂

  7. Elizabeth

    A: 65# really need to work on staying tight
    B: 13:38
    Couldn’t do OHS ( wrists hurt to hold weight overhead), did first 21 with BS and did air squats for 15-9
    16″ step ups
    Black band pull ups
    American swings with white kb……..this combination of movements are really hard on my wrists.

  8. Laura S

    A. 1 set @ 65, 3 @ 70, 4 @ 75
    B. 14:22 – OHS @ 45, 20″ mix of step ups and jumps, C2B with green/blue bands mostly. Also added a red band but there was too much bounce at the bottom so I stopped using it.

  9. Megan

    #75 TNG cleans
    #45 OHS they were not so pretty. Box step ups. PU with skinny red band. Nothing seemed coordinated tonight, just feeling off. A great WOD though. Well programmed.

  10. Susan Kian

    3hang cleans at 90. Felt light but didn’t feel like doing anything heavy.

    Sp/perf 14:13

    Ohs were all unbroken .90lbs
    Step ups
    Ctb-these were the hardest part… could do 4 and then 3 and then all twos….some I didn’t quite get my chest to hit the maybe 6-7.but I counted them…close enough.

    50 am swings 1pood
    This was a pretty hard workout

  11. Ryan N

    A. 135# TNG (for the most part)
    B. 12:56; 65# OHS, disappointed with the weight but its all the shoulders could tolerate, box jumps and pull-ups felt good, some probably more neck to bar the chest but felt good. 1.5 pd American Swings about did me in, had to partion more than wanted to but finished. Definite forearm burner!

  12. Sara Jech

    A. All TNG @ 115lb…. Felt heavy today…can tell it’s Friday

    B. 13:04
    OHS @ 75lb… Shoulders felt shot after this week… Had a hard time keeping the bar above head and this isn’t a heavy wt for me, so was a little discouraged with these tonight….
    Box Jumps at 20
    C2B… Used red band to be sure to get C2B on all reps…. This was the first time I have done C2B in a workout..
    Am. Swings at 1 pood…

    Great Workout!

  13. Allison

    A) 5@ 75 and the last 3@ 80
    Not to bad oly has really made it easier. Kept it lighter to keep my form strong and it was still good hard.
    B) 13:20
    OHS @ 40 (legs felt fine but stabilizing muscles weren’t as strong)
    Box jumps @ 20″ (love em)
    C2B with 2 blue bands and a red (felt the burn on the first 10)

    The American swings were good but burrrnnnnned blue was plenty heavy and couldn’t do more than 10/15 in a row. Liked it otherwise

  14. Melissa

    #75 TNG-tough at the end, heaviest I have done on these. Thanks for the extra help Megan and for the extra pushing Matt!
    OHS, real light. Feel so uncoordinated/off balance with these. They’ll get there.
    Liked this WOD! C2B was a nice mix up to pull ups!

  15. Steve Vinz

    A. 135, 135. 135, 145, 145, 145, 155, 155
    B. 12:10
    OHS@95, kipping PU’s, 20 inch step-ups.
    1,5 pood
    Great.workout, really liked this one….a good week of programming!

  16. Keith

    A. 95# – should have tried to up it 10# on the last rep
    B: 14:13. Did front squats @ 75# instead of OHS – I don’t have the range of motion in my shoulders. 20″ box. Pullups were sloppy as usual w/2 blue bands
    16kg KB for the last part

  17. Cady

    A. 65# feeling really comfortable with cleans. I wanted to up the weight but my shoulder was feeling off so I decided to play it safe and focus on form

    B. 13:45 only did 35# for OHS I am limited by my wrists. Gripping slightly closer helped but I think I will get some wrist wraps. Used 2 blue bands for C2B since I had never done them. I think I could have used a blue and a red though.

  18. Paul Bye

    A. @135# – last set was hard
    B. 13:15 – @65# OHS, black band C2B, 24″ box jumps, 1.5 pood American swings. All the green bands were already in use, and that might have turned out to be a good thing for this one, I think I got more out of getting through them all than having to jump at the end with a green band like I usually do. Probably should have done 75# OHS, that was tough last time I did a workout like this though.

  19. Josh Hoekstra

    A.) 135lbs, TNG – Felt pretty worn out after this week, so kept it light to work on TNG.
    B.) 13:16 @ 85lbs/20”/1.5 pood – Did all OHS unbroken, which I think means I should have gone Rx at 95lbs. For the pull-ups, I did 25 of the 45 C2B and the rest normal kipping. I’ve never done a WOD with prescribed C2B… it’s waaay harder, especially having to make contact with the bar each rep. I broke the swings into four sets of 15, 15, 12, 8.
    I’m trying to work hard over the next few months before summer returns, doubling up morning WODs with Kettlebell and Oly in the evenings. I’m finding I need to eat a lot more and will probably be taking Wed mornings as an extra rest period from now on.