Announcements:
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.
THE WHOLE LIFE CHALLENGE IS BACK!!!
Unique Community Discount Code (UCDC): WLCRYGBsbPoc
Unique Community Discount Link (UCDL): https://
Both our CODE and our LINK will do two things:
Give you a $5 discount on registration
Register you with OUR Community
PRICING
Regular price of the Challenge $49
Early registration price $44
Player discount applies to both regular and early registration price
http://www.youtube.com/watch?v=LVA9AvEkVgM&feature=share&list=UUdpRrq6tiswqniLQu54djvw
Fitness
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)
Performance
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
Sport
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
“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!!!
Hot shot wod with 55 for power clean. All pullups strict. Wanted a more low key workout today.
35:42
Hot shots WOD… Awesome 10am class!!!!!!!!!!!!
35:14 – 85lbs for cleans…. used blue band for strict pull ups…..
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!
Hot Shot WOD: 46:31 @110lbs easing back into it