Saturday 02022013

  • Registrations for the Whole Life Challenge is live!  This will be an EPIC challenge that will guarantee amazing results!  Starts Feb 16th and will run for 8 weeks, you don’t want to miss out on this opportunity!  Follow this Link to register, Non CFP members are welcome to this challenge as well! 
  • 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.  There are only 10 spots left!
  • 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.


A.  Front Squats – 4 x 5

B.  Scaled Open WOD 12.4

12 Min AMRAP

150 x Wallballs

180 x Single-unders

30 x Jumping Pull-ups 


A.  Front Squats – 2 x 5 

B.  Back Squat – 1 x 20 (Heavy but unbroken) 

C.  Open WOD 12.4 

12 Min AMRAP 

150 x Wallballs @ 20lb/14lb 

90 x Double-unders 

30 x Muscle-ups (30 x Pull-ups) 


A.  Olympic Lifting Class – Max Snatch + Max Clean&Jerk for the day

B1.  Back Squat – 1 x 20 Reps (-45lb – 5 Rep Max) 

B2.  Pull-overs – 1 x 20 

C.  Open WOD 12.4 

12 Min AMRAP 

150 x Wallballs @ 20lb/14lb 

90 x Double-unders 

30 x Muscle-ups 

Optional Accessory 


Make up from Wednesday 

-Post results under comments  



2 Responses
  1. Rach

    Front sq : 125, 145 (had 45# plates on bar, thought it was 35#!!) whoops!
    Back sq: 135# 1×20
    w/ 10# wb, dubs, & pullups
    261 reps (all wb, all dubs, 21 pullups)
    trying to protect shoulder for therapy… 🙁