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

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Fitness

A.  EMOM – 8 Mins

5 x Front Squats (From the Rack)

B.  9 Min AMRAP

9 x Goblet Squats or Db KB Rack Squats

12 x Calorie Row

15 x Russian Swings

2 Min Rest

3 Min AMRAP

Burpees

Performance

A.  EMOM – 8 Mins

2 x Heavy Squat Cleans (TNG Optional) 

B.  9 Min AMRAP 

9 x Thrusters @ 75lb/55lb 

12 x Pull-ups (C2B Advance) 

15 x Box Jumps @ 24inch/20inch 

2 Min Rest 

3 Min AMRAP 

Burpee Box Jumps   

Sport 

A.  EMOM – 8 Mins 

1 x Squat Clean + Hang Squat Clean + Front Squat  

B.  9 Min AMRAP 

9 x Thrusters @ 95lb/65lb 

12 x C2B Pull-ups 

15 x Box Jumps @ 24inch2/20inch

2 Min Rest 

3 Min AMRAP 

Burpee Box Jumps 

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