Scott

Scott

Announcements 

CFP HQ will now be offering noon classes for all levels Monday – Friday.  We will also be adding additional FIT classes at 10am and 6:00pm M/W/F at our Strength Facility.  

Need to upgrade your membership?  We’re now offering month to month membership packages for our 3/week and unlimited/week memberships.  Contact us at info@cfpfit.com for more information!

Fitness 

A1.  Strict Press – 5 x 5 w/30 Sec Rest (Build) 

A2.  Russian Swings – 5 x 10 w/2 Min Rest (Heavy) 

B.  3 Sets 

Max UB Set of DB Thrusters (Moderate weight)  

2 Min Max Row (Meters) 

3 Min Rest 

Performance 

A1.  Push Press – 5 x 5 w/30 Sec Rest (Build) 

A2.  Russian Swings – 5 x 10 w/2 Min Rest (Heavy) 

B.  3 Sets w/Partner  

Max Rep CG Bench Press @ 135lb/95lb or @ 55% 

2 Min Max Row (Meters) 

3 Min Rest 

Sport 

A1.  Push Press – 5 x 5 w/30 Sec Rest (Build) 

A2.  Russian Swings – 5 x 10 w/2 Min Rest (Heavy)

B.  3 Sets 

8 x CG Bench (Build) 

2 Min Max Row (Meters) 

3 Min Rest 

C.  20 Min AB @ 85% 

Every 2 Mins complete 10 reps of any goat 

D.  EMOM – 12 Mins 

1 – 12 x Renegade Rows 

2 – 15 x GHD Sit-ups   

E.  Bullet Proof Shoulders – Demo Video

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