Thursday 02142013

  • There will be no classes this Saturday due to the Whole Life Challenge!
  • Registrations for the Whole Life Challenge is live!  This will be an EPIC challenge that will guarantee amazing results!  Starts Feb 16th and will run for 8 weeks, you don’t want to miss out on this opportunity!  Follow this Link to register, Non CFP members are welcome to this challenge as well! 
  • 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 – Performance 

A1.  Strict Chin-ups – 3 x ME  

A2.  BB Shoulder Press – 3 x 10 

B1.  Back Extensions – 3 x 10 

B2.  Divers – 3 x 10 

B3.  Bulgarian Split Squats – 3 x 10 (R/L) 

B4.  Dips – 3 x ME 

C.  Partner Row 

10 x 100M Sprint (You go I go) 


A.  15 Min Recovery Row 

B.  Mobility 

-Post results under comments  




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12 Responses
  1. Jenn frank

    Frustrating oly class. Felt like I was back at square one. Bad night. Bruised chin, ego, and bitten tongue to prove it. Thanks for the pointers and patience with me Jeremy.

  2. Bryan Akervik

    A1&A2 – Assisted Chin ups/Shoulder press @65# – 10/10, 6/10, 6/10 – Pretty light due to doing the WLC Wod tonight.

    WLC Wod – 150. work to do. Only upward.

  3. Nate

    A1 A2. Chinups. Shoulder press. 95#, 135#, 135# for only 8 on last set.

    B. Bulgarian split squats can stay in bulgaria next time for all im concerned.

    C. Partner row.

  4. Denise

    WLC Pre WOD
    Wow, I’m surprised I made it through the initial reps to the burpees!! Felt like crap but hopefully in 8 weeks I won’t. =)