- 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.
Fitness and Performance
A1. Close Grip Bench Press – 5 x ME @ 75% body weight Males/ 50% body weight Females
A2. Strict Pull-ups/Ring Rows – 5 x ME
B1. Dips/Ring Dips – 3 x 10-15 w/30 Sec Rest
B2. Dumbbell/Kettlebell Bent Rows – 3 x 10-15 (R/L) w/30 Sec Rest
B3. GH Raises – 3 x ME w/30 Sec Rest
B4. Snatch Press Strict – 3 x ME @ 45lb/35lb w/30 Sec Rest
B5. Banded Pull-aparts – 3 x ME w/30 Sec Rest
C. Partner Suicides
6 Min AMRAP (You go I go)
10K Recovery Row
-Post results under comments
body pump class = awesome!!
I like the WOD today.
And oly class was great.
Good strength day! Oh, except I have a wingspan wider than Michael Phelps and that is a long way to move weights 🙂
Runs with Chris Tuttle : 30-5/6
10k Row- 44:33.8
KB class – I was really tired today! I guess getting up at 5 the last few days takes a toll.
Oly night! Still working technique on Snatch but feeling better. C&J felt really good. Front squats good. Awesome night!