Announcements:
-The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ Info@cfpfit.com ] to set-up a free intro session.
-July 13th – Olympic Lifting Seminar starting at 12 pm – 4 pm
-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm
Kids Class tonight at 6:30!
Fitness – Performance
A1. Back Squats – 3 x 5
A2. Pull-overs – 1 x 20
B. W/Partner
10 Min AMRAP
25 Yards <-> Sled Pushes
Choose appropriate weight
Sport
Level 2
A. 3 Sets NFT
ME – UB HSPU
10 x T2B
Level 1
A. EMOM – 10 Mins
Even – 10 x HSPU @ 2inch deficit
Odd – 10 x Kettlebell Swings @ 80lb/55lb
B. 10 Min AMRAP
25 Yards <-> Sled Pushes @ 270lb/180lb – (High Handle)
100 Yard Sprint
-Post results under comments
Back squats – 35# and 40# to warm up, then 55#, 65#, 75#
Pull overs – 15# bar
Sled pushes – 130# total (50# on the sled) – never done these before – they were brutal!
A. 175,185,200(pr)
B. done with Eric 90lbs + sled
Strength Programing
Sport:
L2: Done (worked on HSPU with 45’s and abmat 3-3-5)
B. In a group of 3 (Susn, Nicole, Me)
4 1/2 rounds sled pushes with 100yd runs in between
* This was a bum burner!!!
L2 done 45s and abmat 4-3-3
Ttb got better. …and less pretty.
Group wod 4.5 rounds sport
Strength program done except one thing. No room. Will do tomorrow.
Back squats at 85-85-105
did just the sled- no added weight.
Not feeling the strongest today, but good to work out!