Monday 09162013

CFP Boot Camp  

Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  CFP offers group discounts of three or more, for more details and to register follow this link.  



A.  8 Sets 

15 Sec – Russian Swings 

15 Sec – Rest 

B.  8 Min AMRAP 

40M Farmer Carry (2 Kettlebells) 

60 x Single-unders 

20 x Sit-ups 


A.  Prison Rules 

Every 15 Secs for 16 Sets 

2 x Power Snatches @ 135lb/95lb 

B.  8 Min AMRAP 

20 x Cal Row 

20 x Russian Swings @ 1.5 pood/1 pood 

20 x Sit-ups 


A.  Prison Rules   

Every 15 Secs for 16 Sets 

2 x Power Snatches @ 155lb/105lb 

B.  8 Min AMRAP 

1 – 2 – 3 – 4 – 5 – 6…. Ascending ladder 

Power Cleans @ 245lb/155lb 

HSPU @ 4inch/2inch Deficit 

Games Track 2014 

Follow this Link

Note – You will need permission to follow the Games Track due to the high physical demands.  If interested, please contact Matt, Josh, or Shawn to see if this is appropriate programming for your level of fitness and commitment.  

-Post results under comments  


19 Responses
  1. Holly Todd

    A. started at 75# and my wrist was not having that so took off 10lbs. I missed a few lifts not sure how many I missed
    B. Performance 2+48

  2. Susan Kian

    Couldn’t make it to class today but did my own workout at home.

    16 sets of two power snatches, hook grip awkward with our men’s bar but managed. 95lbs

    3×8 handstand push-ups.
    5x3power cleans 115
    Stationary bike sprints one minute hard one minute easy for 15 minutes…..

  3. Sara Jech

    A. All Snatches at 85lbs… RIDICULOUS!!!! Missed 5 snatches… was pretty happy with this!

    B. 3 + 4 Rx…
    Really not a fan of rowing for calories…. would much rather row for distance!

    Posterior chain is quite tired tonight!!!! Hopefully can get loosened up for tomorrow’s WOD!

  4. Amy S

    A. 35#. I loved the repetition so I can work on my form! Could’ve done more weight, but want better form.
    B. 2+ 20 cal