Monday 12162013


CFP will be closed December 24th, 25th, and January 1st.  We will also be having a skeleton schedule starting December 23rd through the New Years.  Please check the schedule for all the updates! 

SAVE THE DATE!!!  Please join us for the official CFP Grand Opening Celebration on Saturday January 4th starting at 12 pm –  4 pm.  There will be catering from Johnny Mango, Meat Raffle to raise money for the Boys and Girls Club, and guest speakers and games throughout the festivities.  Friends and family are welcome, we look forward to seeing all of you there!   



A.  Take 20 Minutes to establish a 1RM Deadlift

B.  12 Min AMRAP

20 x Cal Row

20 x Sit-ups

20 x Russian Swings

Performance – Sport 

A.  Take 20 Minutes to establish a 1RM Snatch

B.  12 Min AMRAP

50 x Double-unders (Substitute 25 x Tuck Jumps) 

20 x T2B

10 x Power Cleans @ 135lb/95lb (Sport @ 165lb/115lb) 

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12 Responses
  1. Crysta P

    A. Hit 80# (matching my pre-knee surgery max), failed at 85# (rushed trying to get it in and the pull was bad)
    B. 4 + 31 (Tuck Jumps, T2B on floor, cleans @ 65lb)

  2. Paul Bye

    Warmup – shovel driveway 🙂
    A. 155# (5# PR) – attempted 165 and then 160, almost had 160
    B. 3 rounds + 35 (tuck jumps, K2E, 115# cleans)

  3. Cally

    So great to be back after traveling for a week! I was pretty tired before the WOD and full of energy after! THAT’s ONE OF THE REASONS I BELONG TO CFP!.
    A: 80# snatch (5# PR)
    B: 3 (short 3 Cleans) Did ALL the DUs!

  4. Staci Vinz

    A. 150 (5#PR)
    B. 4+30
    Felt pretty good today. Worked on “going slow” to “go fast” in the snatch, and getting the launch. WOD was good. Stayed at a steady pace and rep scheme and didn’t seen to tire out to quickly. Overall a good start to the week.

  5. Susan Kian

    A. Did 105-115 a bunch of times…like every 30 seconds. Some felt better than others. This felt pretty easy….hopefully it’s enough to maintain my strength.

    B. sport wod 2+65 my double unders were not very good….constantly tripping took me forever. I managed ttb with a new technique…I just kept my legs apart so I had room for my stomach…worked my obliques pretty good. These are not as fun as they used to be! Cleans were fine.

  6. Elizabeth

    Followed Fitness today:
    A) 175# dead lift. That is a 100# PR, only because its been a year since ive done them.

    B) 3 + 6 cal

  7. Nicole Chovan

    A.Hit 145. Missed 155×3 so decided to go up to 160…which I missed probably 5-6 times. Rough night. None of them felt great.
    B. 3+4.

    Have had very good days every day for the last 2-3 weeks…so I guess I had this coming. Need to work on the stuff from the WOD. but 6 months ago I could barely hit my warmup weights. Derek reminded me that “If things came easy we would never push ourselves to be better.”

  8. JennF

    A. 100. Lost the bar backwards for the 1st time.. and scared myself it kinda grazed my lower back and butt. Not happy that I can’t get over 105, but I don’t do max reps nearly enough.

    B. Not fun. A whole lotta scaling. Gassed. Need to get the diet back in check..

  9. David Muscarella

    A. 285# DL new pr, last pr was 265#, last Monday 12/9. Attempted 300#, but had to drop it.
    B. 3 rounds with a green kettlebell.

  10. Laura S

    A. @ 90. I feel mentally blocked at this weight and can’t get past. I need to work on dropping under the bar more.
    B. 2 rounds + 45: Tuck jumps, K2E, PC@75
    *The WOD was rough. I was really tired.

  11. Jessi A

    A. 75# (I think this was a PR) I had 3 failed attempts at 80, but my last failed attempt actually felt really good, I think I’ll get it next time
    B. 4 +15 (Tuck Jumps, Lying Toes to Bar and Power Cleans at 55#)