Thursday 01232014


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



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


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


A.  8 Sets 

500M Row (Hard Effort) 

Rest 2:30 after each set 

-Post results under comments  


7 Responses
  1. Jenna Martindale

    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.

  2. Nicole Chovan

    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 🙂