Thursday 09122013


CFP Boot Camp  

Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  CFP offers group discounts of three or more, for more details and to register follow this link.  



A.  4 Sets 

8 x Weighted Push-ups 

45 Sec Rest 

8 x Strict Pull-ups 

45 Sec Rest 

B.  3K Row AFAP 


A1.  Close Grip Bench Press – 3 x 8 

A2.  Bent Over BB Row – 3 x 8 

B.  3K Row AFAP 


A.  10K Row 

B.  Mobility 

-Post results under comments 


6 Responses
  1. Crysta P

    A. Push-Ups not weighted, but I got 6 strict in a row with no worming. 🙂
    Pull-ups w green band.
    Push-ups felt better than the pull-ups.
    B. 3K Row: 14:40
    I need my endurance back. Thanks Malachi for giving me a pep talk the last 200m.