blog

Tuesday 05072013

Announcements 

-Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays.  

-Memorial Day Murph is just around the corner.  On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present.  CFP will be raising money for the Wounded Warrior Project by selling “Never Forgotten” t-shirts in which $5.00 from every shirt will be donated.  Please reserve your shirt before May 13th here.

Pull
Pull

Fitness 

A1.  Back Squat – 5 x 3

A2.  Pull-overs – 1 x 20

B.  6 Min AMRAP 

10 x Push Presses 

20 x Sit-ups 

30 x Double-unders or 60 x singles 

5 Min Rest 

6 Min AMRAP

15 x Push-ups 

15 x Front Squats

Performance

A1.  Back Squats – 5 x 5

A2.  Pull-overs – 1 x 20 

B.  6 Min AMRAP 

10 x Push Presses @ 95lb/65lb 

10 x T2B 

30 x Double-unders 

5 Min Rest 

6 Min AMRAP 

15 x HR Push-ups 

15 x Front Squats @ 95lb/65lb 

Sport 

A.  3 Rounds NFT 

10 x Front Squats “as heavy as possible” 

10 x Strict C2B Pull-ups 

B.  6 Min AMRAP 

10 x Push Presses @ 115lb/85lb 

10 x T2B 

30 x Double-unders 

5 Min Rest 

6 Min AMRAP 

5 x Burpee Bar Muscle-ups 

20 x Wallballs @ 25lb/16lb 

-Post results under comments  

 

 

 

fill out this form to get started >>

Take the first step towards getting the results that you want!