blog

Friday 12272013

Announcements

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!

Fitness 

A.  EMOM – 10 Mins 

Even – 5 x T2B or Bar Taps 

Odd – 10 x Close Grip Push-ups 

AFAP 

10 – 8 – 6 – 4 – 2 

Deadlifts 

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 

B.  AFAP 

10 – 8 – 6 – 4 – 2 

Power Snatch 

Burpee over Box Jumps @ 24inch/20inch 

STO 

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

 

fill out this form to get started >>

Take the first step towards getting the results that you want!