Monday 09102012

Post Baczako Open

CFP will be closed this Saturday due to the Whole Life Challenge.  The Whole Life Challenge is a way for members to micro manage every aspect of their life.  If you haven’t signed up yet, please seriously consider doing so.  45 dollars is a very inexpensive way to change your life for the better.  

The Paleo Nick Seminar is quickly filling up.  Even if you aren’t “paleo”, you’ll still learn how to cook healthy meals, learn how to shop  for the best ingredients, and portion control.  This is limited to 30 participants in which everyone will take home 20 meals at the end of the Seminar.  

Just a friendly reminder of your uses of classes with your training package.  A class consists of anyone of our CrossFit, Oly, Kettlebell, and Mobility classes.  Going to multiple classes in one day doesn’t constitute as “1” class, please be courteous by writing any additional classes in the charge sheet and or contact Matt or Josh to increase your membership.  

A.  7 x 1 – Clean Pull + Squat Clean + Jerk w/90 Sec Rest 

B.  TGU – Heavy – 3 x 3 

C.  6 Min AMRAP 

2, 2, 4, 4, 6, 6, 8, 8 ….. ascending ladder by 2’s 

Front Squats @ 135lb/95lb 

Burpee Box Over Jumps @ 24inch/20inch 

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8 Responses
  1. Rach H

    Back sq: 4×5 105, 125, 135, 145 (felt great!)
    back sq @ 105
    burpee box jump (not overs class too big) One armed R only too.. ugh!
    10 + 7
    abs: 2 x10 each
    reverse hypers & GHD situps (super sets)

  2. DK

    Subbed KB work for clean complex as my wrists are not 100%.
    WOD 65# and stacked plates 10+6 but my squats were sucky and my box jumps were crap. I felt likeshit. Looking forward to the WLC and more metcons.