• 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.
PR Challenge success!  Please log in your results by the end of day.  Winners will be announced Wednesday the 23rd.

PR Challenge success! Please log in your results by the end of day. Winners will be announced Wednesday the 23rd.

Fitness 

A.  Deadlift – 3 x 10

B.  8 Min AMRAP 

10 x Russian Swings 

10 x Wallball Push Press 

30 x Single-unders 

C.  Tabata Russian Twists – 8 x 20 sec on/10 secs off 

Performance 

A.  Snatch – 5 x 1 @ 80% w/2 Min Rest 

B.  8 Min AMRAP 

10 x Russian Swings @ 2 pood/1.5 pood 

10 x Push Press @ 95lb/65lb 

20 x Double-unders 

C.  Tabata Russian Twists – 8 x 20 sec on/10 secs off 

Sport 

A.  3 x Power Snatches + 2 x Snatch Push Presses – EMOM 

4 Mins @ 155lb/85lb 

4 Mins @ 165lb/105lb  

B.  8 Min AMRAP 

10 x Double Russian Swings @ 1.5 pood/1 pood 

10 x Push Press @ 1.5 pood/1 pood 

20 x Double-unders 

C1.  Russian Twists – 3 x 20 w/20lb 

C2.  Banded Good Mornings – 3 x 25   

Optional Accessory 

Durability 

A1.  Snatch Press – 3 x 15 – 20 Reps @ 45lb/35lb 

A2.  Banded Pull-aparts – 3 x ME 

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