Announcements
Pre-orders for the new CFP Team T-shirts and Tanks go out Feb 6th. You can place your order by clicking HERE
Do you need to work on those double-unders? Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!
Date: Sunday, February 16
Time: 9:30am – 11:30am
Click HERE to Register
9 Spots Left
Fitness
A1. Close Grip Bench Press – 3 x 10 w/30 sec Rest
A2. Power Swings (HEAVY) – 3 x 10 w/2 Min Rest
B. 4 Sets
500M Row (Hard Effort)
Rest 2:30 after each set
Performance
A. Muscle-up Skill Work
3 Sets NFT
5 x Hollow Arch/Swings
5 x V-Sit Hip Extensions
5 x Banded Muscle-ups
5 x Ring Dips
B. 4 Sets
500M Row (Hard Effort)
Rest 2:30 after each set
Sport
A. 8 Sets
500M Row (Hard Effort)
Rest 2:30 after each set
-Post results under comments
Muscle up progressions were fun to work on. It felt good to swing on the rings a bit and get in some ring dips. The four sets of 500M went fast. 1:55, 1:58, 1:58, 1:57.
Good to have skills work again. Hands and shoulders were sore from yesterday.
Rowing
1:55, 1:47, 1:49,1:47
I agree! I like the skills progression work!
2:00, 1:58, 2:02, 2:01
Enjoyed the skills work. Hands are hurting after yesterday and today though.
1:46 1:54 1:57 1:57
Loved working on MU. Felt like a real crossfitter!
Handstand walk practice
3 x 500m row (recovery pace…a.k.a….slow)
100 GHD’s (I miss these!!!)
Sport (did them with approx 2-2:30 rest between-my timer only went by the minute..)
1. 1:55
2. 1:55
3. 1:55
4. 1:56
5. 1:57
6: 1:58
7. 1:59
8. 1:58
It was tough! I kept telling myself… “Just get through 5” then I finished 5. “There’s only 3 left.” Then….”Just finish this 7th one.” “Okay you’ll be pissed if you don’t finish the last one.” and I made it…It wasn’t pretty….but I got them done, and I’m happy I did 🙂