Monday 02042013

  • Registrations for the Whole Life Challenge is live!  This will be an EPIC challenge that will guarantee amazing results!  Starts Feb 16th and will run for 8 weeks, you don’t want to miss out on this opportunity!  Follow this Link to register, Non CFP members are welcome to this challenge as well! 
  • 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 9 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.

Deload Week 

-Do not add additional work to this week.  This week is programmed for everyone to both mentally and physically recover from the high volume and restoration of the body and mind.  Add additional time to mobility and recovery, take control of your diet, and get some rest!

Fitness – Performance – Sport  

A.  8 Min AMRAP – Skill/Snatch Complex

@ 45lb/35lb 

Hang Power Snatch (Position 1) 

Overhead Squat 

Snatch Balance (Heaving) 

Hang Squat Snatch (Position 2) 

B.  8 Min AMRAP  – Skill/Snatch Complex 

@ 45lb/35lb – Fitness 

@ 65lb/45lb – Performance 

@ 95lb/65lb – Sport 

Hang Snatch (Position 1) 

Hang Snatch (Position 2) 

Snatch (Position 3) 

**Absolutely perfect technique – DO NOT INCREASE WEIGHT!  

C.  8 Min AMRAP 

Ladder – 5/10 – 10/20 – 15/30 – 20/40 – 25/50 – 30/60 …. 


Double-unders (2:1 Singles:Doubles) 

Optional Accessory 


A1.  Reverse Hyper – 3 x 20 (Light) w/30 Sec Rest 

A2.  GHD Sit-ups – 3 x 20 w/30 Sec Rest 

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

-Post results under comments 


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