Announcements:
-The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ [email protected] ] to set-up a free intro session.
-July 13th – Olympic Lifting Seminar starting at 12 pm – 4 pm
-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm
Fitness
A. Front Squat – Heavy 3 Rep
B. AFAP
21 – 15 – 9
2ooM Run/Row
Pull-ups
Deadlifts
Performance
A. Front Squats – Heavy 3 Rep
B. AFAP
21 – 15 – 9
200M Run/Row
Pull-ups
Deadlifts @ 185lb/135lb
Sport
A. Row – 4 x 200M Sprints – Rest as needed
B. AFAP
9 x Rope Climbs
21 x T2B
21 x Deadlifts
6 x Rope Climbs
15 x T2B
15 x Rope Climbs
3 x Rope Climbs
9 x T2B
9 x Deadlifts
@ 275lb/185lb
-Post results under comments
5 sprints
2 mile jog
Abs
WOrk today :/ no crossfit 🙁
Front squats – worked up to 105 (PR!)
Running, jumping pull ups, 85# dead lifts – 9:44
Front squat X 3 185 (pr)
Front squats X 1 205 (pr)
WOD 9:08 Rx’d