Friday 02152013

  • 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


A.  Push Press – 3 x 8 

B.  5 Rounds AFAP 

5 x Reverse Inch Worms 

10 x Thrusters 


A.  Split Jerks – 5 x 2 

B.  5 Rounds AFAP 

5 x HSPU 

10 x Thrusters @ 65lb/45lb 


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 

10 Responses
  1. Jen

    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

  2. Jenn F

    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.

  3. Jim

    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

  4. Bryan

    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.

  5. Cally

    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.

  6. Jeremy Starr

    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: