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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.

#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

A. 5K Recovery Row

B. 10 Min AMRAP – Windmills

-Post results under comments

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