Friday 05032013


-Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays.  

-Memorial Day Murph is just around the corner.  On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present.  CFP will be raising money for the Wounded Warrior Project by selling “Never Forgotten” t-shirts in which $5.00 from every shirt will be donated.  Please reserve your shirt before May 13th here.  

Coach Jules
Coach Jules


A.  Push Press – 3 x 5 

B.  3 Rounds AFAP 

15 x Push Presses 

15 x Ring Rows 

15 x Swings 


A.  Max Effort Push Press 

B.  3 Rounds AFAP 

15 x Push Presses @ 95lb/65lb 

15 x Pull-ups 

15 x Push-ups 

15 x Russian Swings @ 1.5 pood/1 pood 


A.  5 Min AMRAP rope climbs 

B.  3 Rounds AFAP 

15 x Push Presses @ 115lb/85lb 

15 x C2B

15 x HR Push-ups 

15 x American Swings @ 1.5 pood/1 pood 

-Post results under comments 

Previous PostNext Post
17 Responses
  1. Paul Bye

    A. 185# (if I go by the last time I attempted a max push press that’s a 90# PR…in any case there was improvement!)
    B. 8:45 @75#, green-band pull-ups, 1.5 pood

  2. Susan kian

    5×5 hspu
    100 single leg lunges each side
    Hollow holds 3 x1minute
    Bike30 minutes.

    havent worked out much this week just light stuff daily. My body needed a workout-cation and my life needed organization. Starting back strong tomorrow. feeling pretty good now.

  3. Megan

    70# PR
    9:39 can’t seem to figure out push press versus push jerk. Body reverts to push jerk.

  4. Sara Jech

    120lb…. PR- never maxed out a Push Press so I was happy with this!
    Performance @ 65lbs, red band pull ups, 1 pood American Swing
    Finished my last swing at 10:00!!

  5. Staci Vinz

    A. Practiced form. Worked up to 130# (old PR. Went up pretty easy, didn’t have time to max out).
    B. 2+15 (10 min cap. Arms still REALLY sore from Elizabeth)- sport rep scheme.
    C. 60 GHD’s

  6. Alexi

    No time to get to CFP today, so did it at the DAHLC.
    A. 185# PR push press.
    B. 9:59 (sub 10 minute!) Performance w/ jumping pullups and a 60lb dumbbell instead of a KB

    And then I did EMOTM 15 min 135# Bear Complex.

  7. Steve Vinz

    A. 155lbs. (20lb. PR).
    B. 10:00 Rx.

    My arms and shoulders are on fire….the third round was a killer.

  8. Cally

    A. 100lbs (10 # PR)
    B: 9:15 (9 unassisted pullups – the first 3 consecutive each round! – gonna keep at it)

  9. Rach

    A: 130 (no PR, tied old one)
    B: 9:05 pref + rx
    65# push press, butterfly pullups, pushups (those were tricky still sore), american swings w/ 1pd

  10. A. push press 95# a PR
    B. 11:12 55#, green band, 1 pood
    C. 3000 yard swim workout
    Brain cancer will not stop me