Announcements 

-Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays.  

-Memorial Day Murph is just around the corner.  On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present.  CFP will be raising money for the Wounded Warrior Project by selling “Never Forgotten” t-shirts in which $5.00 from every shirt will be donated.  Please reserve your shirt before May 13th here.

Doing work

Doing work

Fitness 

A.  Snatch Progressions

B.  AFAP 

200M Run 

42 x Swings

21 x Burpees 

200M Run 

30 x Swings 

15 x Burpees 

200M Run 

18 x Swings 

9 x Burpees 

Performance 

A.  Snatch – 5 x 3 @ 70%-75% 

B.  AFAP 

200M Run 

21 x Hang Power Snatches @ 95lb/65lb 

21 x Burpees 

200M Run 

15 x Hang Power Snatches

15 x Burpees 

200M Run 

9 x Hang Power Snatches 

9 x Burpees 

Sport 

A.  Take 15 mins to establish a max set TNG Power Snatch @ 185lb/105lb 

B.  AFAP 

200M Run 

9 x Hang Squat Snatches @ 155lb/95lb 

9 x Muscle-ups 

200M Run 

7 x Hang Squat Snatch

7 x Muscle-ups 

200M Run 

5 x Hang Squat Snatch 

5 x Muscle-ups 

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