Tuesday 01212014


Pre-orders for the new CFP Team T-shirts and Tanks go out 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 

6 Spots Left  



A.  Back Squats – 5 x 10 w/2 Min Rest

B.  4 Rounds AFAP

10 x American Swings

10 x T2B

15 x Box Jumps

1 Min Rest

Performance – Sport 

A1.  Front Squats – 4 x 2 w/30-60 Sec Rest

A2.  Back Squats – 4 x 8 w/2-3 Min Rest

B.  4 Rounds AFAP

5 x Squat Clean @ 135lb/95lb (Sport @ 155lb/105lb) 

10 x T2B

15 x Box Jumps @ 24inch/20inch

1 Min Rest 

-Post results under comments  

18 Responses
  1. Sara Jech

    A. 135, 145, 165, 175… Failed my second FS rep at 175, but re racked and hit it…. Must be getting stronger 🙂

    B. 9:18 @ 95lbs
    Was very happy to only have to do 5 squat cleans/round…. squats really took a lot out of me…

    Energy feeling kind of low these last few days…. This needs to change ASAP!!!
    Great WOD tho!!!!!!

  2. Carrie

    A. Performance. 105, 125, 135, 155. Felt good. Takes me awhile to warm these up in the AM
    B. Fitness 8:48. Orange KB. Divers-thought these would be better than failing T2b. 16″ box jumps.

  3. Malachi Johnson

    A.) 275, 295, 315, 325…..This was harder than I thought it was going to be.
    B.) 9:40…Box Jumps wore me out. I liked this workout! It was good after the squats!

  4. Susan

    A. Performance. 65, 85, 85, 85. Front squats are hard for me. Back squats felt light.
    B. Fitness 8:56. Blue KB. Divers. 16″ box jumps.

  5. kit

    A. 155-175-195-205
    B. 8:33
    Noticed that I lost the rebound on the BJ….I am just getting old for this stuff. GOOD WOD!

  6. Elizabeth

    A: don’t remember weights for first 3 sets but did 4th set at 85 fs and 105 bs…..those are PRs for both, didn’t push it though since we weren’t doing max (can you tell I never squat)
    B: 10:40ish….55# cleans, divers and 16″ step ups (jumps are just to hard on my knees)

  7. Joel

    I could tell that I am still coming back from a long-ish absence but it was a great WOD. Totally kicked my butt. It was nice to do front squats separate from another movement as it is not a very solid skill for me.

    A. 95-115-135-155
    B. 12:43; 115#, divers, 20″ box. Glad I went 20″ as my legs were definitely fried at the end of the WOD.

  8. Cally

    A. FS & BS 65, 85, 115, 115
    B. 10:37 (65#, Combo of bar taps, K2E, T2B)

    Felt much better tonight. Starting to get some endurance back. Great workout

  9. Steve Vinz

    A. 135, 155, 175, 195. (10lb PR for front squat),
    B, 10:30 — 115lb clean, T2B, 20 inch step up / step down.

    15 minutes of DU’s, 50 divers, 50 situps, 100 russian swings.

    Good workout….felt great!

  10. Nicole Chovan

    A. 185-190-190. Didn’t get to the 4th set.
    B. 8:25. Went well, struggled with box jumps. Did the first round with rebounds then switched to step downs. I felt they were faster. Gotta work on that rebound!

  11. Staci Vinz

    A1. 185-190-190-DNF (ran out of time)
    A2. 185-190-190-DNF (ran out of time)
    B. 7:31 Rx (went quicker than I thought. Good one tonight, didn’t really start to feel fatigued till after 3rd round. All T2B Unbroken).

  12. Megan

    Thanks for the encouragement Matt. I was ready to let the back squats win tonight. Feeling kinda tired. 85 first set 115 for next 3 sets. Worked on technique and hips. This was still PR FS though.
    9:03 WOD at 65# it was better than I thought it would be, knee is throbbing cuz I did jumps instead of step ups. Oh well maybe I will learn!

  13. Matt Whetstone

    A1. 185-205-225-235
    A2. 185-205-225-245
    B. 7:55. Replaced T2B with 20 divers each round (trying to rest shoulder)

  14. JennF

    A. 135-140-155-165 (Thanks for the push Matt.. and Stacy/Laura). FS PR… Failed on 2nd, but re-racked and completed the 2 rep.
    B. 9:58 95#Squat clean; K2E/bar tap working on form. Good workout… I think I like ones with built in rests 😉

    Max box jump around 27 inches… not sure if that is a PR. I banged my thumb on the box swinging my arms to attempt a 30 inch… and that played mind games with me.

  15. Jennifer Brickley

    FIT class. I really like the change up once in awhile. Seems like everytime I come to this class, they change the workout somehow (different than what is posted). I don’t mind, it is always a great workout, but just curious why the frequent changes?

  16. Ryan N

    A1&2. 135#x3, 155#x1 wanted to go a little heavier in my mind but body wasn’t feeling it tonight
    B. 9:37, 115# Cleans TNG, T2B… T2B went better than anticipated, was able to unbroken except for last round.

  17. Carlos

    A.185, 205, 225, 255.
    B. 10:24….and it was all because if the box jumps. Struggled with these after second round. Started doing step ups. But the cleans felt VERY smooth with the TNG, at 135. Maybe I should have done 155. Maybe…