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 4th – No regular classes
-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
-CFP will be placing a pre-order for women tank tops, women college t-shirt, and mens college t-shirts. The order will be going through July 1st, you can follow the following links to place your order.
Fitness
A. EMOM – 5 Mins
5 x Front Squats
B. Badger Scaled
3 Rounds AFAP
20 x Cleans
20 x Pull-ups
400M Run
Performance
A. EMOM – 5 Mins
5 x Front Squats
B. Badger
3 Rounds AFAP
30 x Cleans @ 95lb/65lb
30 x Pull-ups
800M Run
Sport
A. EMOM – 5 Mins
5 x Squat Clean Thrusters
B. Badger
3 Rounds AFAP
30 x Squat Cleans @ 95lb/65lb
30 x Pull-ups
800M Run
-Post results under comments
sort of like fun, only different
Ugh that was brutal!
33 mins
55# cleans
Thick blue band pull ups
30+ minutes
55 # cleans
thick red band pull-ups
Pull ups really were a struggle
800 row
Tired!!
A. 115
B 40+ min Rx
Physically Exhausted STILL!!!!
A. 2 x 5 F. Squats @ 115lb – then realized we had squat cleans for the WOD, so dropped down
3 x 5 @ 105
B. 30- 65lb Squat Cleans
30- Red Band Pull ups
800 M Run
31:16
Performance
A. 135 X 5.
B [email protected] cleans, [email protected] cleans
90 unassisted pullups
2 X 800 meter run
1 X 400 meter run
33:00 Minutes….brutal workout! Tough week….