Friday 12272013


CFP will be closed January 1st, we will also be on a skeleton schedule 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!


A.  EMOM – 10 Mins 

Even – 5 x T2B or Bar Taps 

Odd – 10 x Close Grip Push-ups 


10 – 8 – 6 – 4 – 2 


BOB (Bar over Burpee) 

Wallballs x 2 

Performance – Sport 

A.  EMOM – 10 Mins 

Even – 6 – 8 x T2B 

Odd – 5 x C2B Pull-ups or  3 – 5 x Muscle-ups 


10 – 8 – 6 – 4 – 2 

Power Snatch 

Burpee over Box Jumps @ 24inch/20inch 


Rx @ 135lb/95lb 

Sport @ 155lb/105lb 

Accessory work (Optional all levels)  

A.  Every 90 Secs for 8 Sets 

8 x Front Squats (From the Ground) 

-Post results under comments  


-Post results under comments


10 Responses
  1. Crysta P

    A. Bar Taps / Close Grip Push-ups
    B. 7:44 (Deadlifts @ 85lb, Wallballs @ 10lb)
    It’s a little weird going to class in the daylight…

  2. Nicole Chovan

    A. 8 T2B. Unbroken each round. Felt good. I tried to shoot for 3 MU. I had 3UB-3UB-2UB (missed #3,made #4)-3UB-2UB (missed #3 and #4). Felt pretty good but my arms were already tired after that!
    B. Rough workout. 11:15. Started out with 6 snatches UB. Then things kind of fell apart after that. Lots of singles on snatches. Few doubles on push jerks.

  3. Cally

    A- bar taps ( a few T2B), pull-ups
    B- 45# ( should have done 55)
    Thanks Nate for not letting me cop out on a 12″ box!

  4. Elizabeth

    A: tried to do bar taps, still not sure that’s what I was doing. Lol. And pull-ups with black band
    B: 12:33 @35, started with 45 and dropped down. Burpees kill my knees at the new gym!

  5. Susan Kian

    A. Done with pullups and ttb.

    Not a great workout for me today wasn’t feeling so hot–my tailbone/ low back area was hurting all day. Snatches started off at 95 and moved to 85 after 10. Hanging on to the bar to do TNG is starting to be uncomfortable so I just have to drop it that was the real reason I had to decrease weight.