Announcements:
-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 [ Info@cfpfit.com ] 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
Derek
Fitness
A. Snatch Progressions
B. AFAP
300 x Double-unders or 600 x Single-unders
EMOM – Starting on the first min 3 x burpees
Performance
A. EMOM – 10 Mins
1 x Heavy Snatch
B. AFAP
500 x Double-unders
EMOM – Starting on the first min 4 x burpees
Sport
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
B. AFAP
500 x Double-unders
EMOM – Starting on the first min 5 x burpees
-Post results under comments
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
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
A : @115, worked on catching the bar at the bottom of the squat.
B : Performance 9:35
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 .
A. 130ish.
B. 7:39 performance w/SU I think. I was cruising on the single unders – did 200 in the first 2 mins.
A. 135 for all 145 on last one
B. around 14:40 1000 single
Performance
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)
Performance
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!
Strength WOD
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
EMOM. Snatch 90# felt light
WOD 11:42 1000 singles and 4 burpees
That was a killer WOD
EMOM snatch @ 65#
Fitness: 600 singles/3 burpees 11:56
5x med ball cleans w/16# ball EMOM (someday my shoulder will heal?)
Performance: made it to 894 singles
A. 60#
B. 600 single 11:52
A. 60#
B. 4:48- 600 singles, and then some DU practice