Friday 02082013

  • There will be no classes this Saturday due to the Pendlay weight lifting seminar from 8am – 5pm.
  • 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 5 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.
Triple extension
Triple extension

Fitness – Performance – Sport

A.  10 Min AMRAP

Jerk Complex – Add weight as needed

3 x Jerk Push Presses – Push Press starts in a split

3 x Step Thrus

3 x Jerk Balance

3 x Split Jerks


40/20 – 30/15 – 20/10 – 10/5


GI Janes 

C.  Habbe Abs

Optional Accessory 

Muscular Endurance 

A1.  Close Grip Bench – 3 x ME 

A2.  Dumbbell Rows – 3 x 10 

A3.  Tricep Kick Backs – 3 x ME 

A4.  Standing Dumbbell Lateral Flys – 3 x ME 

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