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 

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15 Responses
  1. Staci

    A. 20 reps @ 125#
    A1. 20 pull overs @ 15#
    B1. ME probate pull ups 5-5-5 (band assist)
    B2. ME ring push ups 8-8-8
    C. Sport @ 95#: completed all reps every round.

  2. Jer

    20 @ 225
    Pull ups 12-8-6
    Ring push-ups. 10-10-10
    Completed wod with 115 lbs

    Felt terrible; I wanted to quit so badly.

  3. Jenn f

    A. Forgot our progression totals because I was watching the bar bend during Malachi’s final set. BEAST! I think I got to 165 on last round but bailed on the last lift.
    B. performance scaled to 65#. Right shoulder doesn’t love thrusters.

  4. Cally Vinz

    Back squats – still going light cuz of knee, 125#
    Performance – thrusters at 45# and ball slams –cuz of knee
    Good workout, sure wish the knee was fully recovered.

  5. 20 reps at 125 back squat
    Tried to do sport but had to move from 95 to 85 after 3 rounds.
    Pull-ups 6-5-4
    Ring push ups ran out of time

    2 weeks off on vacation made me a weenie. This one was rough for me.