Monday 06182012

Congratulations to all our CFP members that participated in the RochFest Triathlon this past weekend!

Interested in getting a new pair of Inov8 shoes?  CFP will be placing an order in at the end of this month, all members will get 15 dollars off of the original retail price.  Order sheet and catalog are located in the CFP retail store.  

A1.  Back Squat – 3 x 10 @ 65% w/30 Sec Rest 

A2.  Strict Pull-ups – 3 x 8-10 w/90 Sec Rest 

B.  Power Swings (Stop and Go)- EMOM for 8 Minutes x 10 (Heavy) 



-Russian Swings 

-Goblet Squats 

-200M Sprint after each round 

-Post results under comments  

Previous PostNext Post
14 Responses
  1. Jen Brickley

    Back squat 95 lbs 3 sets of 10. Strict pullups used blue band first time today! Had to finish last round with green.
    EMOM with blue kb
    WOD 6:04 with pink kb. Super fun work today!

  2. Jessica

    BS 105 3×10 reps
    Pull ups 3×8-10 reps with the blue band
    EMOM with the 44lbs KB swings
    WOD 7:31 with the 44 lbs KB and rowing. Quads are still sore from last week for some reason!

  3. Ben

    A1 BS 155 3×10
    A2 SPU red band (first set no band)
    B PS 2pood
    C 7:50 1.5pood swing 1 GS

    And a pink unicorn for best effort….

  4. Will

    Squats at 135. Failed on the last set of 10 pull ups at 6 reps. Metcon took 5:50. The heat was rough!

  5. rach h

    BS: 125 {65%} first set felt hard, rest felt great!
    emom swings: started w/ 1.5 pd, switched to 1 pd, back was hurting….
    Wod:1pd : 7:17

  6. Jer

    BS 225 3×10
    Power swings 2 pd, didn’t finish (back was dead!)
    WOD 6:13, 1.5 pd Back is very tight today