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Friday 01172014

Announcements

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

Fitness

A.  EMOM – 8 Mins 

3 x Deadlifts

B.  AFAP 

21 – 15 – 9 

Goblet Squats 

Slam Balls 

Calorie Row 

and then… 

500M Row 

Performance 

A.  EMOM – 8 Mins 

3 x Squat Cleans (TNG optional) 

B.  AFAP 

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 

Sport 

A.  EMOM – 8 Mins 

3 x Squat Cleans (TNG) 

B.  AFAP 

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 

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