Friday 01312014


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



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




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   


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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21 Responses
  1. Jason

    A. Performance @ 95 for 4 sets, 105 for 3 sets and 115 the last set
    B. Thrusters @ 65lbs 3+9 / 26 Burpee Box Jumps

  2. Malachi Johnson

    A.) 225 for all but did the last one at 245. Probably should have done 245 earlier and then ended a little higher.
    B.) I think it was 2 0r 3 + 10…I forgot. I used a blue band for C2B, probably could have gone a with a red. Then 22 Burpee Box Jumps. Really noticing my hands are getting sore on bar movements, like pull ups, might need some gloves or something.

  3. JennF

    A. 115TNG x4; 125TNG x2, 125 not TNG. Left hand rip altered my grip and a few last attempts struggled getting under the bar, but after a miss, completed it.

    B. 4+33 (but I did weighted sit ups with a 12 pound wb slamming it at the wall on way up in place of C2B… grip no good). 65#PP. 28 burpee box jumps

  4. Josh

    A.) 165 x4, 175 x2, 185 x2 – Should have gone heavier after the first couple of sets, but like every morning, I rarely feel warmed up until after part A, which means I typically do lighter weights than I should.
    B.) 4 + 26 – Did normal PUs instead of C2B since I can only do 5 or 6 C2B at once when fully rested. I’m not sure if it’s worth it to use a light band and do all C2B, or just stick with regular PUs.
    C.) 31

  5. Nicole Chovan

    A.125-130-135-140-145-150-155-160…felt good so I rested a minute then kept going. 165-170-175 (fail on the hang clean)-175-180 (failed on the hang clean transition). These felt awesome today! Joints felt good and the lifts in general felt great!
    B. 4+6. Struggled with chest to bar. My grip was a little yucky after the lifting. Tried to do sets of 3 but had some sets of 2, tried to cycle through them quickly. box jumps were all rebounded. Tried to get through them quick, but was having a tough time with it.
    C. 33 burpee box jumps. Felt good. One leg was a little fatigued, but tried to move fast!

    One of the better days I’ve had in a while! 🙂

  6. Crysta P

    A. 85×4, 95×3, 105 – these felt really good today…finally feel like I am getting my elbows around (credit to Nic and Oly class) should’ve gone heavier
    B. 3+4 then 22 (Thrusters @ 45lb, Pull-ups w/ red + green bands, Box Jumps @ 20inch) – pull ups slowed me down a bit as I broke them up into smaller bunches because of my callous rip, but my tape job was good and I got a decent kip going – have to really concentrate with the 20″ box jumps and stare the box down or I biff it. Switched to step ups about halfway through the burpee portion because I almost biffed it and tweaked my ankle a bit.

  7. Lindsey G

    A. 95# …..should’ve went heavier, but was pretty tired today
    B. 3…SLOW!!! 55# thrusters, blue band PUs, 20in Box Jumps, then 21 burpee box jumps. Just about biffed it!!!

  8. Megan

    A. 85#
    B. 55# thrusters
    Red band as I just couldn’t keep the kipping up:(
    41 burpees:) step ups
    And I was kidding Matt, you don’t make me nervous:)

  9. Staci Vinz

    A. 125-135-145-155-165-175-180-185(failed hang clean).
    B. 4+4
    C. 30
    Definitely not feeling the WODS today. Body tired after a good week of workouts. Glad I got to test the squat clean/hang squat clean combo for FreezeFest.

  10. Ryan N

    A. 155#
    B. 4 Rnds + 34 burpees

    This was a great WOD, thrusters always harder than I anticipate, I was completely wrecked after this tonight!

  11. Marcy

    a. 1-2 @55; 3-8 @65
    b. 4 rounds.
    c. 21 burpee box step-ups.
    I really liked the wod tonight. I love doing kipping pull-ups, they are so fun! (I used a green, not super wide, and a red band)

  12. Laura S

    A. 4 @ 75, 2 @ 80, 2 @ 85
    B. Thrusters @ 45, Pullups with green and blue band: 3 rounds + 26
    C. 18 w/ box step ups

  13. Sara Jech

    A. 125, 125, 130, 130, 130, 130, 135, 135 Sport
    B. 3 + 14
    Not the greatest WOD for me at all… Hands were ripped, but still tried to pull up through it… Shoulders were tired… Hit my shin on the box….could definitely tell my legs were tired from part A.
    49 Burpees step ups… Was pretty tired, and really, really, really didn’t want to hit my shin again…

    Looking forward to tomorrow…. Won’t be able to make competition class, but will do the WOD at 9am!

  14. Susan Kian

    85 85 95 95 100 100 105 105 hang squat clean x2 + 1FS

    Wod….4 rounds. Just did regular pull-ups and step ups. Didn’t have it in me to do ctb….after a week off I kinda struggled a bit. I felt a lil queasy at round 3. Not sure how many burpee box step ups I did in 3 min just didn’t stop moving.

  15. Keith

    A: 6 reps at 95#, 2 at 105#. Coaches were saying I was pulling up too high, so should up the weight. They were right. I’m more confident with the move now.
    B: 4 + 21. 65# on thrusters, which went well. Could reel them off in succession. Got out of rhythm on my last set of C2B (used red band), plus arms started to give out. Used 20″ box on its side for jumps.
    C. Did step-ups on 20″ box. 28 burpees – thought I could get 30. 🙁

  16. Paul Bye

    A. @165#. Heavy but doable.
    B.1 3 rounds minus 1 rep (couldn’t quite beat the clock) – @75# thrusters, green banded pull-ups, 24″ step-ups. Would be interested to know if there are any benefits that I’m missing (besides being faster) by doing step-ups instead of jump-ups. Step-ups are way easier on my knees, and I can continue to do them at a brisk pace without stopping, with jump-ups I generally tire out quickly.
    B2. 23 box jump burpees. My goal was 20 so was happy with that.
    Good Friday workout!