Saturday 08312013


CFP will only be having one class at 10 am on Labor Day, we’ll be back to normal schedule for the remainder of the week.  


Unique Community Discount Code (UCDC): WLCRYGBsbPoc
Unique Community Discount Link (UCDL):
Both our CODE and our LINK will do two things:

Give you a $5 discount on registration
Register you with OUR Community

Regular price of the Challenge $49
Early registration price $44
Player discount applies to both regular and early registration price


A.  4 Sets NFT 

8/8 x Bulgarian Split Squat 

45 Sec Rest 

8-10 x Strict Pronated Pull-ups 

45 Sec Rest 

B.  3K Fartleck Run (6 times around the block) 


A1.  Front Squats – 5 x 5 

A2.  Push Press – 5 x 5 w

B.  3K Fartleck Run (6 times around the block) 

Optional WOD 

HotShot WOD 

6 Rounds AFAP 

30 x Squats 

19 x Power Cleans @ 135lb/95lb 

7 x Strict Pull-ups 

400M Run 


A.  Snatch Balance – 5 x 3 w/3 Min Rest 

B.  2 x 1 Mile Run all out! 

5 Min Rest 

Games Track 2014 

A.  Close Grip Bench Press – 5 x 3 w/3 Min Rest 

B.  Dip/Pull-up Complex 

C.  Stone to Shoulder Practice 

-Post results under comments  

5 Responses
  1. Staci Vinz

    “HOTSHOTS” WOD: 34:01 ( used red band for strict pull-ups). GREAT work 10:00 class, way to get after it and keep the intensity up!!!

  2. Susan Kian

    Hot shot wod with 55 for power clean. All pullups strict. Wanted a more low key workout today.

  3. Sara Jech

    Hot shots WOD… Awesome 10am class!!!!!!!!!!!!
    35:14 – 85lbs for cleans…. used blue band for strict pull ups…..

  4. Sara G

    A1. 85# front squats
    A2. 55# push presses
    B. 3k Fartleck run – 19:18

    My work out felt easy compared to the hot shot WOD. Totally impressed with everyone else who completed the hotshot WOD!