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

Congrats to all of our participants in the Olympic Weight Lifting Seminar this past week!

Congrats to all of our participants in the Olympic Weight Lifting Seminar this past week!

Fitness

A.   8 Min Skill AMRAP 

Pos 3 Snatch Deadlift 

Pos 2 Snatch 

Snatch Balance 

OHS 

B.  3 Rounds AFAP 

10 x Hang Power Cleans or 20 x Russian Swings 

15 x Burpees 

10 Min Cap 

Performance 

A.  Every 90 Secs for 8 Sets 

1 x Snatch + 2 OHS 

Take 5-10 minutes to work up to a reasonable training weight before starting this sequence.  

B.  3 Rounds AFAP 

10 x Power Cleans @ 115lb/85lb 

20 x Lateral Burpees 

10 Min Cap 

Sport 

Level 2 

Every 90 Secs for 8 Sets 

2/1 x Muscle-ups (Scaled if necessary) 

3 x TNG Power Snatch -Start at 115lb/85lb  

Level 1 

Every 15 Secs for 16 Sets 

2 x Power Snatches @ 155lb/105lb 

4 Min Rest 

Every 15 Secs for 16 Sets 

2/1 x Muscle-ups 

B.  3 Rounds AFAP 

10 x Power Cleans @ 155lb/105lb 

20 x Lateral Burpees 

Optional Accessory all Levels 

A1.  Reverse Hyper – 3 x 20 (Light) 

A2.  GHD Sit-ups – 3 x 20 

A3.  Banded Pull aparts – 3 x ME 

-Post results under comments