Monday 07012013


-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.  

Women Tanks

Women College t-shirt 

Mens College t-shirt


Add Caption here...
Add Caption here…


A.  10 Min AMRAP 

Snatch Pos 1

Snatch Pos 2

Snatch Pos 3


B.  10 Min AMRAP 

20 x Sit-ups 

10 x Push Presses 

60 x Single-unders 


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 


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  

Previous PostNext Post
8 Responses
  1. Susan kian

    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:/