Just a reminder that this is our last day for our custom made CFP team shirt order.    You do not have to be a competitive athlete to rock this athlete shirt. This is a great shirt to wear at all of our functions to show your support for the CFP community.  This will be a one time order and we will NOT reprint this shirt so make sure you submit your order or prepare for a life full of athlete shirt regret.   Follow this link to put your order in now!  

Fitness

A.  Push Press – 3 x 10

B.  AFAP 

21 – 15 – 9 

Wallballs 

Calorie Row 

C.  10 Minutes Alternating TGU (Light) 

Performance 

A.  Split Jerks – 5 x 1 @ 80% w/2 Min Rest 

B.  AFAP 

42 x Wallballs @ 20lb/14lb 

21 x Calorie Row 

30 x Wallballs

15 x Calorie Row 

18 x Wallballs 

9 x Calorie Row 

C.  10 Minutes Alternating TGU (Light) 

Sport 

A.  2 x Push Press + 2 x Push Jerks – EMOM 

4 Mins @ 185lb/105lb 

4 Mins @ 205lb/115lb 

B.  AFAP 

42 x Wallballs 25lb/16lb 

21 x Calorie Row 

30 x Wallballs 

15 x Calorie Row 

18 x Wallballs 

9 x Calorie Row 

C.  10 Minutes Alternating TGU (Light) 

Optional Accessory 

Muscular Endurance 

A1.  20lb weighted vest Plank – 3 x ME w/30 Sec Rest 

A2.  Banded Push Downs – 3 x ME w/30 Sec Rest  

A3.  Lying Delt Raise – 3 x ME (L/R) w/30 Sec Rest 

-Post results under comments