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Friday 12202013

Announcements

CFP will be closed December 24th, 25th, and January 1st.  We will also be having a skeleton schedule starting December 23rd through the New Years.  Please check the schedule for all the updates! 

SAVE THE DATE!!!  Please join us for the official CFP Grand Opening Celebration on Saturday January 4th starting at 12 pm –  4 pm.  There will be catering from Johnny Mango, Meat Raffle to raise money for the Boys and Girls Club, and guest speakers and games throughout the festivities.  Friends and family are welcome, we look forward to seeing all of you there!

Anthony
Anthony

Fitness 

A.  Take 20 Minutes to establish a 1RM Front Squat 

B.  AFAP 

40 x Air Squats 

Then… 

30 – 20 – 10 

Push-ups 

Swings 

Then… 

40 x Air Squats 

Performance 

A.  Take 20 Minutes to establish a 1RM Clean and Jerk 

B.  AFAP 

50 x Air Squats 

Then… 

21 – 15 – 9 

STO @ 115lb/85lb 

Pull-ups 

Then… 

50 x Air Squats 

Sport 

A.  Take 20 Minutes to establish a 1RM Clean and Jerk 

B.  AFAP 

10 x Cal Assault Bike 

Then…. 

12 – 9 – 6 

STO @ 205lb/125lb 

Bar Muscle-ups 

Then… 

10 x Cal Assault Bike 

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