Monday 01272014


Pre-orders for the new CFP Team T-shirts and Tanks go out Feb 6th.  You can place your order by clicking HERE  

Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!  

Date:  Sunday, February 16 

Time:  9:30am – 11:30am  

Click HERE to Register 

9 Spots Left

CFP Kids
CFP Kids


A.  Every 30 Seconds for 10 Sets

5 x Heavy Swings

B.  12 Min AMRAP

20 x Dumbbell Push Presses

20 x Russian Swings

2 Min Rest




A.  Every 30 Seconds for 10 Sets

2 x Snatches @ Moderate Weight

B.  12 Min AMRAP

20 x Push Presses @ 75lb/55lb

20 x American Swings @ 1.5 pood/1 pood 

2 Min Rest 

2 Min AMRAP 



A.   Every 30 Seconds for 10 Sets 

2 x Snatches (Squat) @ 185lb/115lb +  

B.  12 Min AMRAP 

20 x Push Presses @ 95lb/65lb 

20 x American Swings @ 1.5 pood/1 pood 

2 Min Rest 

2 Min AMRAP 


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22 Responses
  1. Carrie

    A. 75×3, 85×4, 95×2. Power snatches. Felt good
    B. 7+20. 55#. 1 pood. My two favorites together.
    DU 5. Obviously need work on these. Not pretty

  2. Jennifer Brickley

    A. Snatch at 55lb. Probably could have done 65. Will start increasing weight.
    B. 7 + 8. That was a LOOOOONG 12 Min. 🙂
    DU. I got my first 5 in a row! (no singles in between). Then I was just getting them here and there, probably 15 total.

  3. JennF

    CFGB with my lil bro before he went to work. 515.. I thought 530 was early!!

    10 reps back squat with bar focusing on taking 5 secs to get to bottom, holding for 2 secs and then coming up. Repeat with front squat position. This was helpful.
    3X1 95% front squat.. 180# each time. Leaned forward a bit, but otherwise felt good.

    3 rounds
    500m row
    10 squat snatches at 65# (broke into 3 or 4 TNG for most reps) Their coach Ashley Van Boxtel.. Kept suggesting a slower first pull, i think she may have been aiming that at me!
    15 HR pushups

    14:56.. Good one.

  4. Sara G

    A. 45# – felt good, but kind of light – need to push myself on the snatch and go heavier
    B. 35# bar, blue KB – 4 + 33
    DU’s – didn’t count, but probably got about 50 – I finally figured these out just last week, but it was really hard to string them together when I was tired!

  5. Laura S

    A. @60 (probably could have gone 5# heavier)
    B. 5 rounds + 6 @ 35# and 12 kg bell
    C. can get 1 DU but I’m still jumping back on the second

  6. Staci Vinz

    A. Done @ 115#. Felt pretty good.
    B. 6+27 . PP felt really good. Lost my grip on the AKBS, but was able to make up time on the PP.
    C. 115 (wasn’t sure I could even hold my rope after the grip killer WOD).

  7. Nicole Chovan

    A. Done at 115. They were power snatches and singles. Didn’t know they were supposed to be squat until I read this. Oops!
    B. 6 rounds. Tough-not as bad on my shoulders as I thought it would be.
    C. 105. Had 54 unbroken! Super pumped about that. My goal was to just get 100 total in the 2 minutes. Probably jinxed myself by saying that but was a good workout!

  8. Paul Bye

    A. 105-105-115-115-105-105-105-105. Really tried to get down into squat more (and breaking in new OLY shoes)
    B. 4 rounds + 11, Rx. American swings were the slower of the two, but probably equally tiring. Good stuff.
    C. Only got 3 consecutive DUs. Can’t wait for the seminar.
    Fun to see a different set of faces going to 6:30 class tonight.

  9. Sara Jech

    A. 95lb snatches…. first 5 rounds were TNG, last 5 rounds I dropped after each one… Felt okay…..

    B. 5+3 @ 65lbs & 1 pood
    35 DUs…. started off with 25 in a row, and then when I started again, I had the WORST stomach cramp… I couldn’t even do singles… will definitely try this 2 min AMRAP after another WOD and hope for no stomach cramp

  10. Cally

    A. 55# snatches, felt good, heavier next time
    B. 5 rounds
    C. Over 70 DUs, pretty good for being so tired
    Great workout!!!!

  11. Cory L

    A. 95lbs. Was a good challenge. Was able to improve my form with some help from Juli.
    B. 5 rounds. Did 1st set of swings with 1.5pd but moved down to 1pd since my forearms were already tired and was worried I’d drop it. Was still pretty tough but was able to maintain form throughout. Had to break the push presses into sets of 5 after the first set.
    C. 102. Was happy to get 100 in 2 mins.
    Overall a good workout.

  12. Mark Michalski

    A. Snatches – 135-135-115-115-115-115-115-115-115-115

    B. 4 rounds plus 28
    – used 75 lbs for PP
    – used 1 pood KB

    C. I was all over the place, but I did string 6 together!

  13. Josh

    A.) Done at 115lbs – was actually pretty tough.
    B.) 5 + 28 – Holy crap, what a burner! I found the Am Swings were waaaay harder than the push presses and were really the only bottleneck in the workout.
    C.) 148 – Was upset I didn’t get to 150, but my shoulders and forearms could barely function at the end of these two minutes.

  14. Julie Davies

    Beginner: kettle bells and a 15lb bar bell. Not quite sure what movements I did (still learning the names), but they were hard. I did 4 rounds in the 10 minutes given. Lesson Learned: Do not eat carbs for Lunch or run out of energy.
    Need more practice on the double unders.
    Hanstrings and Shoulders sore. Good work out