Thursday 01312013

  • 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.  There are only 10 spots left!
  • 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.
Triple Extension
Triple Extension

Fitness and Performance 


A1.  Close Grip Bench Press – 3 x 8 w/30 Sec Rest 

A2.  Strict Pull-ups/Partner Assisted Pull-ups – 3 x ME w/30 Sec Rest 

B1.  Weighted Step-ups @ 24inch/20inch – 3 x 12 w/30 Sec Rest 

B2.  Strict Press (Dumbbell/Barbell/Kettlebell) – 3 x 10 w/30 Sec Rest 

B3.  Bent over rows – 3 x 10 (R/L) w/30 Sec Rest 

B4.  Power Swings – 3 x 10 w/30 Sec Rest 

B5.  Ring Rows – 3 x ME w/30 Sec Rest 

C.  5 Min AMRAP 



A.  5K Recovery Row 

B.  10 Min AMRAP – Windmills 

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8 Responses
  1. Jennifer Brickley

    Great strength training today. I got 32 double unders! My last victory was only 5! Yippee!! Thanks to Roo for the great instruction.

  2. Jim

    double unders 298
    endurance WOD: 1:00 on/ 1:00 off until form breaks down. I got 9 rounds 277,269,275,277,270,272,269,270,259m

  3. Meredith

    Oly only.
    4×1 snatch pull hang power snatch @ 75.
    4×1 clean pull hang power clean & split jerk @ 105
    FS, three second pause 125 :/