• There will be no classes this Saturday due to the Whole Life Challenge!
  • 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! 
  • 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.

Travis Cooper lifting during the Pendlay Seminar at CFP

W/1/4 

Fitness 

A.  10 Minutes of Snatch Progression 

B.  Deadlifts – 3 x 8 

C.  3 Rounds AFAP 

12 x OHS 

100 x Singles 

Performance 

A.  Snatch – 5 x 2 

B.  Every 90 Seconds for 6 Sets 

15 x Russian Swings – as heavy as possible (focus on hip extension) 

C.  3 Rounds AFAP 

12 x OHS @ 95lb/65lb 

50 x Double-unders 

Sport 

A.  EMOM – 10 Minutes 

3 x TNG Snatches @ 155lb/95lb 

10 x Pistols 

B.  Every 90 Seconds for 6 Sets 

12 x American Swings @ 80lb/53lb 

12 x Ring Push-ups 

C.  3 Rounds AFAP 

12 x OHS @ 135lb/95lb 

50 x Double-unders 

Optional Accessory 

Durability 

A1.  Reverse Hyper – 3 x 15 

A2.  GHD Sit-ups – 3 x 15 

A3.  Banded Pull-aparts – 3 x ME 

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