Monday 09232013

CFP Boot Camp  

Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  For more details and to register follow this link.  Only 8 spots left  


Jenn and Jess
Jenn and Jess


A.  4 Sets  

30 Sec Russian Swings

30 Sec Hollow Rocks

B.  10 Min AMRAP

20 x Mountain Climbers

5/5 x Dumbbell Snatches


Prison Rules

A.  Every 15 Secs for 16 Sets

3 x Power Snatches @ 115lb/85lb

Strive for perfect movement, the goal of the prison rules is to stay efficient for every single rep even in a fatigued state.  If your form starts suffering, skip a round or perform one rep per set. 

B.  3 Rounds AFAP 

25 x American Swings @ 1.5 pood/1 pood 

25 x Burpees 

10 Min Cap 


A.  Every 15 Secs for 16 Sets 

3 x Power Snatches @ 135lb/95lb 

B.  3 Rounds AFAP 

25 x American Swings @ 2 pood/1.5 pood 

25 x Burpees 

Games Track 2014 

Follow this link 

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