Thursday 01102013

Daily Announcements

  • The CFP PR challenge and Holiday Party are on January 19th.  The PR challenge will start at 9 am – 12 pm and the Holiday Party starts at 7 pm and ends at 10 pm.
  • There will be NO Kettlebell Classes this Saturday the 12th.
  • CFP is proud to host the level 1 Pendlay Weight Lifting seminar by MuscledriverUSA on February 9th.  Glenn Pendlay is one of the top Olympic Lifting Coaches in the US, coaching some of the top lifters in the country.  This is a 1 day hands on seminar, the registration fee is 200 dollars.  Limited to the first 30 participants, follow this Link to register.
  • The Super Friends Throwdown is on February 23rd starting at 9 am.  Teams of 4 battling it out through 5 plus events guarantees that this is going to be fun and crazy Throwdown.  Teams must register before January 28th to get a t-shirt for the event.  Limited to 12 teams, follow this link to register.


A.  10 Mins of Kipping Pull-up Practice 

B1.  Push-ups or Dips – 3 x ME w/30 Sec Rest

B2.  Strict Pull-up or Ring Rows – 3 x ME w/30 Sec Rest 

C.  EMOM – 12 Minutes 

Even Minute:  

30 x Secs of DU attempts 

Odd Minute: 

30 x Secs of Max 10M Shuttle Runs 


A.  10 Mins of Kipping Pull-up/Muscle-up Practice 

B1.  Dips or Ring Dips – 3 x ME w/30 Sec Rest  

B2.  Strict Pull-ups w/weight if possible – 3 x ME w/30 Sec Rest 

C.   EMOM – 12 Minutes 

Even Minute: 

40 x Secs of DU/DU attempts 

Odd Minute: 

40 x Secs of Max 10M Shuttle Runs 



A.  10 Minutes to establish a heavy barbell TUG 

B.  20 Minutes at Recovery Pace – Run/Row/Bike/Swim 

C.  Mobility 

-Post results under comments

10 Responses
  1. Jen Brickley

    Worked on kipping with a red band, and a couple of attempts without, no go!
    Enjoyed the new dip bars!
    WOD was good! Got a few DU’s.

  2. Cally Vinz

    Great WOD for some strength work! 5×10 dips with band, push-ups, squats and Oly class (Jeremy and Nick, thanks for all the coaching, I’m starting to get some of it!)