Tuesday 01292013

  • 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.  There are only 10 spots left!
  • 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.


A.  Back Squat – 4 x 5  

B.  Good Mornings – 3 x 10

C.  4 Rounds AFAP

10 x Swings

15 x Ring Rows/Jumping Pull-ups

20 x Wallballs

1 Min Rest after each round


A. Back Squat – 2 x 5 

B1.  Good Mornings – 3 x 10 w/30 Sec Rest 

B2.  Bent Over Barbell Row – 3 x 10 w/30 Sec Rest 

C.  4 Rounds AFAP 

10 x Russian Swings @ 2 pood/1.5 pood 

15 x Pull-ups 

20 x Wallballs @ 20lb/14lb 

1 Min Rest after each round 


A1.  Back Squat – 1 x 20 Reps (-50lb – 5 Rep Max) 

A2. Pull-overs – 1 x 20 

B1.  RDL – 3 x 8 – Heavy w/30 Sec Rest 

B2.  Dumbbell/Kettlebell Bent Rows – 3 x 10 w/30 Sec Rest

C.  Unbroken (All Sets)

4 Rounds AFAP

10 x American Swings @ 36kg/24kg

15 x CTB Pull-ups

20 x Wallballs @ 25lb/16lb

1 Min Rest after each round

Optional Accessory  



Even – 5 x Deficit HSPU 

Odd – 2 x Rope Climbs 

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