Thursday 07182013


-The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ [email protected] ] to set-up a free intro session.  

-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm

PR Challenge is coming up, are you registered?

Free for all members and HGST employees





Fitness – Performance 

A1.  Close Grip Bench Press – 3 x 10 

A2.  Ring Rows – 3 x 10 

B.  4 Rounds 

400M Run or 500M Row 

4 Min Rest between Rounds 


A.  45 Min Recovery Z1 

B.  Mobility WOD 

-Post results under comments  


10 Responses
  1. Ben

    A.) 2×10 135#, 1×10 145. Should have pushed all three sets at 145. Also did ring-rows with a box.
    B.) 17:32, sprints felt great, little to much rest though.

    Extra work after, 3×20 bench at 115# and 5 sets, 6,5,5,4,3, of strict pull-ups with little kip as needed towards the end.

  2. Roy Thompson

    Rowed – Strained my groin during warm up.
    averaged 141 for each 500.
    135 bench could have done more, short people today for spots.

    Other than the strain good work out. Hoping tomorrow there is no running… 🙂

  3. Paul Bye

    A. Bench 3×10 @135#, Ring Rows 3×10
    B. 18:59 – I know I’m in the minority but I like running 🙂

  4. Sara G

    A1. 55#, 60#, 65#
    A2. Done
    B. 19:25 – running

    I don’t know what the deal was with this WOD, but this was the first time where I thought I might puke! Maybe the heat got to me.