- 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
Fitness and Performance
#CFPSTRONG
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
-Double-unders
Sport
A. 5K Recovery Row
B. 10 Min AMRAP – Windmills
-Post results under comments
Great strength training today. I got 32 double unders! My last victory was only 5! Yippee!! Thanks to Roo for the great instruction.
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
Like the strength training
Oly 10PR in my front squat
430 class +kb class- good stuff
Oly:
Snatch: 120#
C&J: 135 #
1rm front sq w/ 3 sec pause at bottom: 175#!!! (20#pr!! ) whoops!
Performance strength class
198 du’s
Oly night!
Feeling better on Snatch.
Front squat with 3 sec. pause @ 105#
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 :/