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 [ [email protected] ] to set-up a free intro session.
-July 4th – No regular classes
-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.
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Fitness
A. 10 Min AMRAP
Snatch Pos 1
Snatch Pos 2
Snatch Pos 3
OHS
B. 10 Min AMRAP
20 x Sit-ups
10 x Push Presses
60 x Single-unders
Performance
A. EMOM – 10 Mins
1 x Power Snatch + OHS
B. 10 Min AMRAP
10 x T2B
10 x STO @ 95lb/65lb
30 x Double-unders
Sport
Level 2
A. EMOM – 10 Mins
Even – 3 x Scaled Muscle-ups
Odd – 10 x Dips
Level 1
A. EMOM – 10 Mins
Even – Squat Snatch + 3 OHS @ 155lb/105lb
Odd – 5 x Muscle-ups
B. 10 Min AMRAP
10 x T2B
10 x STO @ 1.5 pood/1 pood x 2
30 x Double-unders
-Post results under comments
Performance
A. 95
B. 6+18 Rx
A. 85 x 4 then 90 x 6
B. performance RX 5+7
A. 100
B. 3+12 T2B, 95 and 60 singles.
performance
A; 95×5, 100×5
B: 4+20 rx (damn hip is bothering me since yesterday)
Strength Programming
Sport:
L2: Even: 1 MU
Odd: 5 ring dips
B. 5+12
60 GHD’s
Emom mu started with three. Then did 2 and then singles.
10 dips between
Wod. Toes to bars felt easy, the sto with kettle bells were awkward and I couldn’t jump rope to save my life. Better start practicing dubs again. Usually I love these short workouts but this one was kind of rough for me….Mondays:/
Performance:
A @ 50
B 3 + 20. Overhead leg raises, 45 #, 60 singles
Performance
A. @100#
B. 4+38, K2E, @95#, 2x singles