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Tuesday 01142014

Announcements

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

Fitness

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

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