Saturday 07202013


-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 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm


Fitness – Performance

A.  MoFo – EMOM – 10 Mins


Even – 7 x Front Squats

Odd – 7 x Push Jerks

You will need two bars for this sequence.  Partner up if necessary.  


15 x Squat Cleans @ 135lb/95lb 

30 x T2B

15 x Jumping Pull-ups or Pull-ups

30 x American Swings @ 1.5 pood / 1 pood 

15 x Thrusters @ 95lb/65lb 

30 x Jumping Pull-ups or Pull-ups 

15 x Burpees 

30 x Push Presses @ 95lb/65lb 

100Ft Walking Lunges 

20 Min Strict Cap 

“One Bar Only” 


A.  Yolk Carry – 10 Mins 


15 x Squat Cleans @ 155lb/105lb 

30 x T2B 

15 x Muscle-ups 

30 x American Swings @ 80lb/60lb 

15 x Thrusters @ 135lb/95lb 

30 x Pull-ups 

15 x Burpees 

30 x Push Press @ 95lb/65lb 

100Ft Walking Lunges 

20 Min Strict Cap 

“One bar only” 

-Post results under comments 


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3 Responses
  1. Sara Jech

    A. 115lb Front Squat
    85lb push jerk

    B. 17:42
    95lb squat clean
    red band pull ups
    20kg A. Swings
    65lb Thrusters
    red band pull ups
    65lb Push Press

    C. 1 mile sled pull- 70lbs (Ridiculous!!!!!!!!!!!) w/Jim, Jeremy and Holly!!!!!

  2. Pat Demeules

    A. 95 on both lifts
    B. 19:58
    125 squat cleans
    Sit-ups for t2b
    Jumping pull-ups
    1 pood American
    85 thrusters
    Jumping pull-ups
    85 push press
    Tough wod a little tired at the PR challenge.