Tuesday 01152013

  • 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.
  • 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.
Josh Weigel
Josh Weigel


A.  Back Squats – 4 x 6

B.  Every 90 Seconds for 8 Rounds

10 x Wallballs

5 x Burpees 


A.  Back Squats – 5 x 3 

B.  Every 90 Seconds for 8 Rounds 

5 x Thrusters 

10 x Burpees 


A1.  Back Squats – 1 x 20 (-70lb – 5 Rep Max) 

A2.  Pull-overs – 1 x 20 @ 45lb  

B1.  Pronated Pull-ups weighted – 3 x ME w/30 Sec Rest 

B2.  Ring Push-ups weighted – 3 x ME w/30 Sec Rest 

C.  Every 90 Seconds for 8 Rounds 

5 x Thrusters @ 135lb/95lb 

10 x Burpees 

Optional Accessory 


A.  EMOM – For 15 Minutes 

1st  Minute – 4 x Ring HSPU 

2nd  Minute – 1 x No feet Rope Climb 

3rd Minute – 10 x UB 36kg Swings 

-Post results under comments  


Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!