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 

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20 Responses
  1. Lindsey G

    A. Worked on snatch technique with just the bar. This and over head squat are difficult for me. Major flexibility issues.
    B. 6:04 45# snatch/K2E

  2. Staci

    A. Snatch EMOM @ 85/105 (hit all reps)
    B. Sport: 13:01

    Thanks to all in 5:30 class for the encouragement to finish!!!

  3. Jen Brickley

    Snatch 5 x 3. Went low weight, up to 55lbs to work on technique. Felt good for the FIRST time.
    WOD: 5:55, 50lb snatch, knees to elbows/ knee raises.
    Did not like all the burpees. Lol

  4. Rach

    Snatch: 65, 75, 75, 85, 85
    Wod: 6:11 @80# & t2b
    Abs and du work w/ Tina after
    3x 15 reverse hypers & 15 GHDs
    20-30 mins of du work

  5. Bob

    A. Snatch triple PR @95# felt great
    Performance WOD @65# and T2B 8:46
    Thanks Coach Bane for the countdown on the T2B