Daily Announcements

• The CFP PR challenge and Holiday Party are on January 19th.  The PR challenge will start at 9 am – 12 pm and the Holiday Party starts at 7 pm and ends at 10 pm.
• There will be NO Kettlebell Classes this Saturday the 12th.
• CFP is proud to host the level 1 Pendlay Weight Lifting seminar by MuscledriverUSA on February 9th.  Glenn Pendlay is one of the top Olympic Lifting Coaches in the US, coaching some of the top lifters in the country.  This is a 1 day hands on seminar, the registration fee is 200 dollars.  Limited to the first 30 participants, follow this Link to register.
• The Super Friends Throwdown is on February 23rd starting at 9 am.  Teams of 4 battling it out through 5 plus events guarantees that this is going to be fun and crazy Throwdown.  Teams must register before January 28th to get a t-shirt for the event.  Limited to 12 teams, follow this link to register.

Fitness

A.  Front Squat – 3 x 8 

B.  AFAP 

25 – 20 – 15 – 10  – 5 

Jumping Pull-ups or Ring Rows 

Push-ups 

Medball Front Squats 

Performance 

A.  Front Squat – 5 x 5 

B.  AFAP 

25 – 20 – 15 – 10 – 5 

Pull-ups 

Hang Power Cleans @ 115lb/85lb 

Push-ups or Dips 

Sport 

A.  Max Snatch and Max Clean&Jerk @ 9am Oly 

B.  Back Squat – 1 x 20 Reps (-75lb -5 Rep Max) 

Rest 30 + minutes before performing the conditioning 

C.  AFAP 

5 – 4 – 3 – 2 – 1 

Rope Climbs 

25 – 20 – 15 – 10 – 5 

Deadlifts @ 225lb/155lb 

Ring Dips/Dips 

D.  3 x ME Hanging L-Sit 

Optional Accessory 

Conditioning 

A.  3 Rounds AFAP 

30 x Thrusters @ 45lb/35lb 

200M Row 

(8 Min Strict Cap) 

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