Tuesday 06252013


-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 [ [email protected] ] 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

-CFP will be placing a pre-order for women tank tops, women college t-shirt, and mens college t-shirts.  The order will be going through July 1st, you can follow the following links to place your order.  

Women Tanks

Women College t-shirt 

Mens College t-shirt

PR challenge is coming up.... ready to PR?
PR challenge is coming up…. ready to PR?


A1.  Back Squats – EMOM – 5 Mins

5 @ 80%

A2.  Pull-overs – 1 x 20

B.  5 Rounds AFAP

10 Front Rack Lunges w/Bar

200M Sprint


A1.  Back Squats – EMOM – 5 Mins

5 @ 80%

A2.  Pull-overs – 1 x 20

B.  5 Rounds AFAP

10 Front Rack Lunges @ 95lb/65lb

200M Sprint 


Level 2 

A.  3 Sets NFT 

5 x Largest Deficit HSPU 

10 x T2B 

Level 1 

A.  EMOM – 10 Mins 

Even – 5 x Ring HSPU 

Odd – 5 x G2S Atlas Stone @ 115lb/70lb

B.  5 Rounds AFAP 

10 x Front Rack Lunges @ 135lb/95lb 

200M Sprint 

-Post results under comments  

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12 Responses
  1. Rach

    A: @160
    B: @85#, 11:16 (my butt was cramping!!) not the best wod to return back after time off…
    5×5 bench press: 65, 85, 95, 105, 115
    Then tried 1rm: 135 (pr by 15#).

  2. Marcy

    A. 75 lbs. last rep did 12
    B. 10:02 Probably should’ve done a bit more weight for the lunges. But then again,
    maybe I’ll be able to walk tomorrow?! Next time I will increase the weight ok?

  3. Susan kian

    L2 didnt finish all of the hspu because i was inconsistent doing them with that much deficit. I probably should have gone back down.

    Wod sport rx 8:54

    Loved it. All legs!!!

  4. Sara Jech

    A. @145, did 8 reps on last set
    B. 9:58 @ 65lbs- including an additional set of lunges (thought we ended with lunges…oops)…

    GOOD leg day 🙂

  5. Jenn Frank

    BS–125#, maybe this was a little light, I was sandbagging for the lunges 🙂
    WOD– 9:30 Rx

  6. Steve Vinz

    A. 205 lbs.
    B. 11:45 with 80lbs.

    WOW….that was tough on the legs, in a good way!