- There will be no classes this Saturday due to the Whole Life Challenge!
- 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!
- 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
Fitness
A. Push Press – 3 x 8
B. 5 Rounds AFAP
5 x Reverse Inch Worms
10 x Thrusters
Performance
A. Split Jerks – 5 x 2
B. 5 Rounds AFAP
5 x HSPU
10 x Thrusters @ 65lb/45lb
Sport
A. EMOM – 10 Minutes
3 x Push Jerks (Heaviest Possible)
30 x Double-unders
B. 5 Rounds AFAP
5 x Deficit HSPU 6inch
10 x Thrusters @ 95lb/65lb
C. GHD Sit-ups 3 x 20 UB
Optional Accessory
Muscular Endurance
A1. Ring Rows – 3 x ME
A2. Banded Push downs – 3 x ME
A3. Banded Pull-aparts – 3 x ME
-Post results under comments
I didn’t realize that I could be more uncoordinated, but at 530AM today, I found out that it was possible…
A. Split Jerks – 5 x 2 : 65/85/95 Fail/85 failing on 2nd one/85×1 – not pretty, but on a fail at 85, I got a hanging power clean.
B. 5 Rounds AFAP : 8:11
5 x HS holds x20 sec.
10 x Thrusters @ 45lb
65-85-105-115-135 (failed 2nd attempt bashed my chin and chipped tooth a bit). If it wasn’t bruised before…but pretty sure was a PR…so I’ll live!
WOD- 5:42 w/walking wall climbs.
A. 95,115,135,155,175X1
B. 12:25 Rx’d first round was a breeze than HSPUs went down the toilet
Got some time in with the sledgehammer and tractor tire before class and a great tumbling warm up by Coach Roo
Performance :
Split jerks – 95, 135, 155, 185, 195
WOD – 6:50 1st round Rx but tweaked my left wrist, rounds 2-5 subbed 10 ring push-ups for HSPU.
Performance:
A. Split Jerk 95-95-115-145-165
B. 7:10 @65#, lateral bar burpees
C. Planks
Sport:
A. @125# (no dubs r/t leg)
B. 8:28 (HSPU w/ 25# plates and abmat)
C. 3×20 GHD’s
A. Split jerk 35, 55,75,85,85 (then after class realized that 85 was my previous PR – suspect I may be able to do more than that now!)
B. 6:59 @ 35 and lateral bar burpees
Just didn’t have great energy with B but got through it.
Performance
A: 105
B: hspu w/ 45# plate & 1 abmat
, thrusters w/ 65#
10:12 hspu killed me today…
Sport:
A. @ 185 Missed a couple Jerks
B. 10 min cap. 4+3 HSPU *Need work on deficit HSPU
C. 3×20 GHD’s
Accessory Work:
Completed
A. 95#
B. 9:00 @ 45# & IW push ups
OA
Pull Aparts
Pull downs
1×20 BS @ 75#