Tuesday 01282014


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 

9 Spots Left



A.  Back Squats – 5 x 10 w/2 Min Rest 

B.  3 Rounds AFAP 

15 x Wallballs 

10 x Deadlifts 

Rest 2 Mins 

Repeat for 3 cycles total 

Performance – Sport 

A1.  Front Squats – 4 x 1 w/30-45 Sec Rest 

A2.  Back Squats – 4 x 5 w/2 Min Rest 

B.  3 Rounds AFAP 

15 x Wallballs @ 2olb/14lb 

10 x Deadlifts @ 135lb/95lb (Sport @ 155lb/105b) 

Rest 2 Mins

Repeat for 3 cycles total

-Post results under comments


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21 Responses
  1. Carrie

    A. 155, 175, 185, 195. Takes awhile to warm these up for me early in the morning.
    B. 12:33. 14# WB 85# deadlift. What a leg burner. Thank goodness for the 2 min rest. Really have to focus getting low in the WBs.

  2. Jason

    A) Still going light as my hip is still sore. 95, 115, 115, 125
    B) 14:55 16# WB, 125 deadlift. Good workout today…. I just need to get quicker with the wb.

  3. Jessi A

    A. 85-105-110-120
    B. 15:11 DL @ 65#, first round (3sets) of wallballs at 12#, then backed down to 10# because I wasn’t coming close to hitting my mark. I really need to work at this.

  4. JennF

    A. 155-160-175-190(PR) (I guess I was sandbagging a bit and got called out by Nathan and Matt).. The big jump was in effort to squat more than Mike… didn’t happen… he put up 5 more pounds than me!! 🙁
    B. Performance 14:22 RX. mind games with the WB– 1st sets UB, split up 2nd and 3rd in groups of 5s, Should have done 15; 10,5; 10, 5. DL were good.

    Forced Jech and Jim to do my birthday burpees with me. Thanks guys!!

  5. Kelly Bruhn

    A1/A2: Done at: 190, 200, 205, 210 (PR for FS) – completed for both.
    B. Total time (including the rest): 14:06 RX (I wasn’t sure if CFP has RX for women to the 10 foot line. AT BHCF we do, so all of my WB were to the 10 ft. line).

  6. Josh

    A.) 185, 205, 205, 215 – Felt strong this morning, but fewer reps will do that to you…
    B.) 13:10. My split times for the rounds were 3:01, 3:04 then 3:05. I was very happy with that consistency. I did the Rx weight for the DLs, but still used a 25-lb plate to raise my bar 2” off of the floor. Back is feeling much stronger, but with 90 DL reps, I wasn’t going to press my luck. Thanks to Shawn for recognizing this and making sure I didn’t overdo anything.

  7. Malachi Johnson

    A.) 295, 315, 335, missed the front squat at 355, but finished the back squats….My front rack position isn’t very high, so it just rolled off.
    B.) Round 1 was good….Round 2, my back was killing me…..Round 3, I finished all the wall balls and tried to sub swings for deadlifts, but couldn’t do that. Deadlifts always mess with my back. I liked the workout, just should have subbed swings from the start.

  8. Nicole Chovan

    A. 175-185-195-205. Honestly, none of them felt great. My knees and hips feel so crepitus. Did a front squat at 210 just since we had 5 minutes left and to try and keep up with Staci of course 🙂 and that one actually felt the best of them all. 10 lb PR on front squat.
    B. 13:10 Rx to 10 foot target. Back and shoulders were pretty lit up. Definitely struggled with that one. Each round was pretty consistent.

  9. Steve Vinz

    A1. 195, 205, 215, 220 (25lb PR).
    A2. 220
    B. 15:28 with 20lb wallball and 95lb deadlift. ( should have gone heavier on the DL).
    10 minutes on the assault bike.
    Another good workout!!!!

  10. Cally

    A1. 85, 95, 105, 120 started 30# heavier this time and will start another 20# heavier next time
    A2. didn’t get time to do this as we were working in a group of 3
    B. 14:37 10#ball, 85# deadlifts (did a few of sets with 12 instead of 15 wallballs to keep breathing at a steady pace …working on increasing aerobic capacity.
    Great WOD again!

  11. Matt Whetstone

    A. 205, 225, 235, 245. FS was tough at 245, BS felt much easier.
    B. 12:24. 20# ball, 135# DL

    1. Staci Vinz

      B. Made it through 2 cycles and 1rd + 14 WB. Right side of back seized up and had to stop at the 11:00 min mark.
      LOVE squat day. Would like to retest my FS. Really think I have 210 or more in me without doing BS in between. There will always be next week!

  12. Bob

    What a great comeback workout! Thanks Matt for scaling for me and my baby lungs. Felt good to breathe heavy and really challenge the cardiovascular system tonight. It was great to see some familiar faces tonight.

  13. Jennifer Brickley

    105lb Fitness (5×10)
    Wallballs 10lb; DL 65lb. That was hard. 🙂 Not sure I will walk tomorrow??!!

  14. Sue N

    A. 115, 125, 125, 135. Happy with my FS at that weight, don’t think I have figured out my one rep max before.
    B. 14:53. 14# WB, 85# DL. WB’s were much tougher than I thought 15 would be.

  15. Ryan N

    A1/A2. 155,175,185,195 – 20lb PR for Front Squat. Front Squats felt deceivingly good tonight.
    B. 12:55 Rx – Pretty excited with tonight’s results. Lungs were on FIRE after this!

  16. Paul Bye

    A. @165. Dialing back to work on form.
    B. 15:45, @95# DL, 20# wallballs. Wallballs were oddly the easier part of this one for me.

  17. Jessi

    A. 75, 85, 90, 95 – thanks for the push, Juli!
    B. 16:04 WB 10#, DL 75#. The middle round was definitely the hardest, but overall the workout felt pretty good. And made every part of my body sore.