Monday 01072013

Daily Announcements

  • The CFP PR challenge and Holiday Party are on January 19th.  The PR challenge will start at 9 am – 12 pm and the Holiday Party starts at 7 pm and ends at 10 pm.
  • There will be NO Kettlebell Classes this Saturday the 12th.
  • CFP is proud to host the level 1 Pendlay Weight Lifting seminar by MuscledriverUSA on February 9th.  Glenn Pendlay is one of the top Olympic Lifting Coaches in the US, coaching some of the top lifters in the country.  This is a 1 day hands on seminar, the registration fee is 200 dollars.  Limited to the first 30 participants, follow this Link to register.
  • 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.

Monday Motivation 


Today starts the new program template we’ll be using at CFP.  You may see “Optional accessory work” programmed under Sports programming daily.  This is meant to further develop the CrossFit athlete with any weaknesses they may need to work on outside of class times.  “Optional accessory work” is open to Performance and Sport levels only and should be done out of the way of any classes.  


A.  Deadlift – 3 x 8 

B.  10 Min AMRAP 

90 x Singles 

10 x Deadlifts @ 135lb/95lb 

C.  100 x Partner Sit-ups 


A.  Snatch – 5 x 2 

B.  10 Min AMRAP 

30 x DU 

15 x Power Snatches @ 75lb/55lb 

C.  100 x Partner Sit-ups 


A.  Power Snatch – EMOM x 10 Minutes 

5 x TNG @ 145lb/100lb 

B.  10 Min AMRAP 

30 x DU 

15 x Snatches @ 75lb/55lb 

C1.  GHD Sit-ups – 3 x 15 w/30 Sec Rest 

C2.  Reverse Hyper (Light) – 3 x 20 w/30 Sec Rest 

Optional Accessory 


A1.  Banded Good Mornings – 4 x 25  

A2.  Banded Pull aparts – 4 x 25  

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  1. Paul

    A. 65-75-95-115 (got 1x 125 which was a PR, couldn’t get second one though)
    B. Performance 3+90+9, singles and 75#