Thursday 09192013

CFP Boot Camp  

Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  For more details and to register follow this link.



A.  10 Min AMRAP

1/1 x TGU

10 x Russian Swings

B.  3 x 800M Runs @ 75% 

3 Min Rest between sets


A.  4 Sets

1 x Rope Climb or 2 x Scaled Rope Climbs

Max Effort Hanging L-Sit Hold

Max Effort Handstand Hold

B.  3 x 800M Runs @ 75%

3 Min Rest between sets


A.  30 Min Row for Max Meters

B.  Mobility

-Post results under comments  

4 Responses
  1. Jeremy

    Performance Need to work on my L-sit handstand were good 1st ever rope climb note to self bring long socks next time
    ran with my 8lb Hammer with a time of 18:34

  2. Susan Kian

    Ran around the lake at night in the rain after a 20 minute fast paced walk. Wore all black so no one would see me. Felt like a ninja. Followed Cory’s advice and tried to sing the whole time. Also tried to run from toes to heel. Was challenging but felt lighter and more bouncy like when i am sprinting. I wasn’t even that tired after 🙂