Daily Announcements

• The CFP PR challenge and Holiday Party are on January 19th.  The PR challenge will start at 9 am – 12 pm and the Holiday Party starts at 7 pm and ends at 10 pm.
• There will be NO Kettlebell Classes this Saturday the 12th.
• 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.
• 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 

A.  Back Squat -3 x 8 

B.  5 x 2 Min AMRAP 

5 x Burpees 

10 x Sit-ups 

-Rest 1 Min after each round 

Performance

A.  Back Squat – 5 x 5 

B.  5 x 2 Min AMRAP 

5 x Burpee Box Jumps @ 24inch/20inch 

10 x K2E/T2B 

-Rest 1 Min after each round 

Sport 

A.  Back Squat – 1 x 20 Reps (-80lb – 5 Rep Max) 

B1.  3 x ME CTB Chin-ups w/20lb vest  30/Sec Rest 

B2.  3 x ME Ring Push-ups w/20lb vest 30/Sec Rest 

(20 Mins for A and B)  

C.  5 x 2 Min AMRAPs 

5 x Burpee Box Jumps @ 30inch/24inch 

10 x T2B 

-Rest 1 Min after each round 

Optional Accessory 

Skill

EMOM – 10 Mins 

Even – 3 – 5 x Muscle-ups 

Odd – 5 – 8 x Deficit HSPU 

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