Friday 02012013

  • Registrations for the Whole Life Challenge is live!  This will be an EPIC challenge that will guarantee amazing results!  Starts Feb 16th and will run for 8 weeks, you don’t want to miss out on this opportunity!  Follow this Link to register, Non CFP members are welcome to this challenge as well! 
  • CFP is proud to host the level 1 Pendlay Weight Lifting seminar by MuscledriverUSA on February 9th.  Glenn Pendlay is one of the top Olympic Lifting Coaches in the US, coaching some of the top lifters in the country.  This is a 1 day hands on seminar, the registration fee is 200 dollars.  Limited to the first 30 participants, follow this Link to register.  There are only 10 spots left!
  • The Super Friends Throwdown is on February 23rd starting at 9 am.  Teams of 4 battling it out through 5 plus events guarantees that this is going to be fun and crazy Throwdown.  Teams must register before January 28th to get a t-shirt for the event.  Limited to 12 teams, follow this link to register.
Jen B
Jen B


A.  Push Press – 4 x 5 

B.  10 Minutes TGU Practice 


21 – 15 – 9 

Push Press 

Box Step-ups or Jumps 


A.  Split Jerk – 3 x 1 w/2 Min Rest 

B.  10 Min AMRAP of TGU 


21 – 15 – 9 

Push Press @ 95lb/65lb 

Box Jumps @ 24inch/20inch 


A.  Take 10 minutes to establish a 3 Rep Max Push Jerk 

B1.  Close Grip Bench Press – 3 x 8 w/30 Sec Rest  

B2.  Bent Rows – 3 x 8 w/30 Sec Rest 


21 – 15 – 9 

Kettlebell Push Press @ 1.5 pood/1 pood 

Box Jumps @ 24inch/20inch 

Optional Accessory 

Muscular Endurance 

A1.  Banded Pull aparts – 3 x ME 

A2.  Banded Push downs – 3 x ME 

-Post results under comments  


10 Responses
  1. Patrick B

    A. 85 – 95 – 95
    C. 4:45 @ 55# & 24″. Should have used 20″. Ran out of boxes, but could have stacked weights.

    I lose form easily in these fast WODs mainly from trying to get it done in the cap. Mostly not keeping my midline tight and back straight/chest up, at least for this one.

    There’s a bit of talk outside the classes, on FB, etc. that good form with a poor WOD score is better than finishing quickly with mediocre form. Especially on these AFAP, it would be nice to have a reminder from the coach when going through the workout that form should not be sacrificed for speed.

  2. Rach

    Strength: 3×8
    Close grip bench @65, 75, 75
    Bent rows w/ pink kb’s

    Wod: 3:31
    Afap 21, 15, 9
    Kb swing 1.5 pd
    Box jumps

  3. Staci Vinz

    A. @ 125# (ran out if time)
    B1. @ 75#
    B2. @ 25#DB- 30#- 25#
    C. 4:52 (jumped up and stepped down. First time trying to do a box jump in over a year!!! Felt pretty good…. Baby steps back to full recovery).

  4. Katina

    A) @ 85#
    4:51 did 65# for 21… And 10 of the 15 than had to drop weight went to 55# to finish
    And 20 inch box