Monday 01282013

  • 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.  There are only 10 spots left! 
  • 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.
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A.  10 Minutes to Practice the Snatch 

B.  Deadlifts – 4 x 5 

C.  8 Min AMRAP 

60 x Singles 

10 x Push-ups 

20 x Sit-ups 


A.  Snatch – 3 x 1 @ 82.5% @ w/2 Min Rest 

B.  3 x Snatch Deadlifts (Perfect) + 3 x Power Snatches

10 Mins @ 95lb/65lb 

C.  8 Min AMRAP 

30 x Double-unders 

20 x Push-ups 

10 x T2B 


A.  10 Minutes to establish a 3 Rep Max x TNG Power Snatch 

B.  3 x Snatch Deadlifts + 3 x Power Snatches 

10 Mins @ 135lb/95lb 

C.  8 Min AMRAP 

30 x Double-unders 

20 x Ring Push-ups 

10 x T2B 

Optional Accessory


A1.  Reverse Hyper – 3 x 15 – 20 w/30 Sec Rest 

A2.  Strict Dumbbell Press – 3 x ME w/30 Sec Rest  

A3.  Banded Pull-aparts – 3 x ME w/30 Sec Rest 

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