Tuesday 01222013

  • 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.

CFP Kids at 6:30 pm!

CFP Kids at 6:30 pm!


A.  Back Squats – 3 x 10 

B.  4 Rounds AFAP 

10 x Jumping Pull-ups 

10 x Burpees 

20 x Walking Lunges 

Rest 1 Min after each round 


A.  Back Squats – 3 x 5 w/2 Min Rest 

B.  4 Rounds AFAP 

10 x Pull-ups or CTB 

10 x Burpee Box Jumps 

20 x OH Walking Lunges @ 45lb/25lb 

Rest 1 min after each round  


A1.  Back Squats – 1 x 20 (-60lb – 5 Rep Max) 

A2.  Pull-overs – 1 x 20 

B1.  Ring Rows – 3 x ME (Parallel from the floor)  

B2.  Max Strict Dips + Kipping –  3 x ME 

C.  4 Rounds AFAP 

5 x Muscle-ups (Ring/Bar) 

10 x Burpee Box Jumps @ 24inch/20inch 

20 x One Arm OH Walking Lunge (10R/10L) @ 1.5 pood/1 pood  

Rest 1 Min after each round 

D.  GHD Sit-ups – 3 x 15 – 20 

Optional Accessory 


A.  EMOM – 12 Minutes 

Even Minute: 

10 x Kettlebell Snatches @ 1.5 pood/1 pood 

Odd Minutes: 

8-10 x Deficit HSPU @ 4inch  

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