Tuesday 01142014


We’re taking pre-orders for the new CFP Team T-shirts and Tanks through Feb 6th.  You can place your order by clicking HERE  

Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!  

Date:  Sunday, February 16 

Time:  9:30am – 11:30am  

Click HERE to Register 

Limited to 30 

Coaching Lane
Coaching Lane


A.  Back Squat – 5 x 10 w/2 Min Rest @ 45%-60%

B.  EMOM – For as long as possible

7 x Thrusters @ 75lb/55lb

7 x Russian Swings @ 1.5 pood/1 pood

7 x Burpees

Performance – Sport

A1.  Front Squats – 3 x 3 w/30-60 Sec Rest 

A2.  Back Squats – 3 x 8 w/2 – 3 Min Rest 

B.  EMOM – For as long as possible 

Ben Bergeron BEEP Test 

7 x Thrusters @ 75lb/55lb 

7 x Pull-ups 

7 x Burpees 

Optional Accessory  (Not optional for SPORT)  

A.  Assault Bike 

10 Rounds 

30 Sec Effort @ 90% 

30 Sec Rest

-Post results under comments   


15 Responses
  1. Nicole Chovan

    A. 145-165-185. Felt like 145 was a little light to start (80% of my 3rm) but we didn’t have a ton of time do the squats, so I only had 1 warmup set. 185 felt heavy but good.
    B. 5+16 couldn’t keep my PU unbroken that last round, so that slowed me down. Did round 8, 10 and had 18 reps into round 11. Real tough one today! Just keep moving and don’t think about it!

  2. Josh

    A.) 185 – 185 – 195
    Felt heavy but strong, if that’s possible. I should have upped the weight each set, but I didn’t feel warmed-up enough to start too heavy.
    B.) 8 total rounds completed in 10 minutes
    My goal was to do the first 4 rounds “unbroken” which I did. But when it came time to start the 5th, I had to take a minute rest. I was able to do the next two, then rest one and finish with two more. I also met my other goal, which was all movements unbroken. Shawn only gave us 10 minutes… thank goodness he didn’t go longer. Killer WOD.

  3. Crysta P

    A1./A2. 85, 105, 115
    B. Scaled down to 5x each movement. Started w/ thrusters @ 45lb – went down to 35lb after 4-5 rounds. Swings @ 1 pood.
    Made it through 6 rounds then had to take a minute rest. Ended up with 12 total rounds done including 2 minute breaks. The burpees today sucked a lot more than yesterday.

  4. Staci Vinz

    A1/A2. 165-175-185
    B. 8 rounds total (12 min cap)
    This one was mentally tough today. Forcing yourself to pick up the bar when you’ve just finished burpees with secs left to rest is hard to do. Did all movements UB and worked on small quick kips to make my PU faster.

  5. Jessi A

    A1/2. 105-105-105
    B. 8 Rounds – had a hard time with this!! I feel like I’m coming down with something, so ended up resting between most rounds. Did kettle bell swings at 1 pood and only did 5-5-5

  6. Megan

    Today was one where I was left with a feeling of accomplishment! I am thankful for all the coaching and the helpful push from Shawn today to complete the WOD with more weight and less reps!
    It felt successful. Great WOD.

  7. Laura S

    A1+A2: 65-75-85#
    B. (12 min cap) 6 rounds total: 7-5-5-4-4-4, Thrusters @ 35, Jumping Pullups
    It was a tough one and definitely needed!

  8. JennF

    A. 115-125-135 I think.. Should have went heavier.
    B. 4 rounds unbroken With jumping pull ups.. Then took 1 min break, then scared myself and did 5 reps each through round 9, round 10 was a rest then did 7 reps for round 11 and round 12. … Confused yet?? Definitely a TEST!!

  9. Susan kian

    A1/a2 125 135 145 felt good

    Workout 7-7-7

    Not sure on the rounds but at like 4 I started doing every other. This was harder than expected. Not sure on the total because I was just focused on breathing and getting through it until everyone else stopped.

  10. Sara Jech

    A. 125, 135, 155…… Front squats are getting much better!!! 155 felt great!

    B. Did 3 rounds fully at 7
    Didn’t finish round 4 in time
    Rest round 5
    Did 5 reps for rounds 6, 7, 8, 9
    Didn’t finish round 10 in time
    Rested round 11
    Finished round 12 with 5 reps (with CG push ups…ripped a little and didn’t want to make it worse)

    Way worse than I thought it would be…

  11. Steve Vinz

    A1, A2. 135, 145, 155 (should have gone heavier).
    B. 2 rounds of 7 then 6 rounds of 5 for a total of 8 rounds.

    Tough….but good workout! I really like the programming over the last couple of weeks as we prepare for THE OPEN!

  12. Jessi

    A. 65-75-85
    B. 8 or 9 rounds @ 35# and jumping pull-ups – I think it was actually 8 but I lost count in the middle. First 2 were 7 reps, but then I only got 5 burpees in on the 2nd round so went to 5 for the remainder of the workout. This was a lot harder than I was expecting!