Saturday 01182014


Pre-orders for the new CFP Team T-shirts and Tanks go out Feb 6th.  You can place your order by clicking HERE  

Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!  

Date:  Sunday, February 16 

Time:  9:30am – 11:30am  

Click HERE to Register 

6 Spots Left  



A.  15 Minutes of HSPU Progressions

B.  EMOM – As Long as possible

5 x Russian Swings

5 x Goblets

5 x Push-ups

Performance – Sport 

A.  15 Minutes HSPU Progressions

B.  EMOM – As Long as possible

3 x Power Cleans

3 x Front Squats

3 x Jerks

@ 185lb/135lb

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5 Responses
  1. Sara J

    A. haha oh hand stands!!!!!!!

    B. 105, 105, 85,85, 85, 95, 95, 95, 95, rest, 95, 95, 95, 95, 95….
    15 rounds. …. body is tired after this week

  2. Nicole Chovan

    A. Worked on some deadlifts with Nate.

    B. EMOM 5 strict HSPU for 10 minutes

    C. 100 (total) alternating pistols for time. 4:25

    Then mobility.

  3. Clara

    A. I like the skill work we have been doing. My handstands were slightly more stable than usual. Rolling over is scary, though!
    B. First 8 rounds @65#, rested one minute, last 6 rounds @55#. My wrists were hurting quite a bit at the end. WODs have been difficult lately, but I recovered quickly today and felt amazing the rest of the day.

  4. Megan

    Michael did a great job breaking down the handstand progression. I am scared to death of them! I can do HSPU with wall but this freestanding handstand business is a whole different thing.
    15 rounds at 55# I noticed that I arch my back really bad on push jerks/presses:( so that is feeling sore.
    Good WOD for Saturday.

  5. Matt Whetstone

    A. Handstands = need work
    B. All 15 sets @ 135#. Did deadlift, power cleans and front squat.