Monday 01142013

  • 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.
  • 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.
CFP Kids
CFP Kids


A.  Deadlift – 4 x 6

B.  3 Rounds AFAP

20 x Russian Swings

25 x Sit-ups


A.  Snatch – 5 x 3 w/2 Min Rest (@ 65%-70%)

B.  3 Rounds AFAP

8 x Power Snatches @ 95lb/65lb

16 x T2B/K2E


A.  Full Snatch – EMOM: 

5 mins x 3 – TNG @ 185lb/85lb 

5 Mins x 2 – TNG @ 205lb/105lb 

B.  3 Rounds AFAP 

10 x Power Snatches @ 155lb/105lb (TNG reps – 3 sets maximum) 

20 x T2B 

C.  3 Sets w/20lb Vest w/No rest 

ME – Flat Plank 

ME – R-Side Plank 

ME – L-Side Plank 

Optional Accessory 


A1.  GH Raises – 3 x ME 

A2.  Banded Oblique Twists (R/L) – 3 x ME 

A3.  Banded Pull-aparts – 3 x ME 

-Post results under comments  


Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

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