Monday 06242013


-The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ [email protected] ] to set-up a free intro session.

-July 13th – Olympic Lifting Seminar starting at 12 pm – 4 pm 

-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm

-CFP will be placing a pre-order for women tank tops, women college t-shirt, and mens college t-shirts.  The order will be going through July 1st, you can follow the following links to place your order.  

Women Tanks

Women College t-shirt 

Mens College t-shirt



A.  Snatch Progressions


300 x Double-unders or 600 x Single-unders

EMOM – Starting on the first min 3 x burpees


A.  EMOM – 10 Mins

1 x Heavy Snatch


500 x Double-unders

EMOM – Starting on the first min 4 x burpees


Level 2

A.  3 Sets NFT

5 x Muscle-up progressions

10 x Strict Pull-ups

10 x Strict Dips

Level 1

A.  EMOM – 10 Mins

Even – Squat Snatch + 3 OHS @ 135lb/95lb

Odd – 4/2 Muscle-ups


500 x Double-unders

EMOM – Starting on the first min 5 x burpees

-Post results under comments  

Previous PostNext Post
15 Responses
  1. Sara J

    A. 6 x 85lbs, 2 x 90 lbs, 2 x 95lbs
    B. 14:34
    Did 200 DUs, then switched to singles at minute 12:00

  2. Jim

    A. 120lbs
    B 14:34 sport. outside things kept screwing up my double unders: My necklace broke, I hit rings, I know I lost count at least once so may have done more than 500

  3. Susan kian

    Garage wod

    3 sets of10 pull-ups bench dips and push-ups

    500 double unders and then I did 50 Burpees after. I had no clock in the garage so I just did that.

    Strength wod done .

  4. Alexi

    A. 130ish.
    B. 7:39 performance w/SU I think. I was cruising on the single unders – did 200 in the first 2 mins.

  5. Paul Bye

    A. @135# (went to 145# on the last one, tied PR)
    B. 14:30 with 1000 singles. Counting to 1000 during a WOD is challenge (I was afraid I’d lose 100 in there somewhere)

  6. Steve Vinz

    A. 115 lbs.
    B. 15:00 minutes (250 double unders).

    Tough workout. DU’s were difficult….but better than they were 1 month ago. I still need a lot of work on them. FUN stuff!

  7. Sara G

    Snatches with the bar (35#) – struggle with these 🙁
    Fitness, 600 singles, 7:26
    Decided to keep going to 1,000 singles and 4 burpees – finished at 11:46

  8. Jessi

    5x med ball cleans w/16# ball EMOM (someday my shoulder will heal?)
    Performance: made it to 894 singles