Tuesday 07162013


-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 [ ] to set-up a free intro session.  

-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm

Ron leading the pack
Ron leading the pack

The “MoFo” sequence

Starting this Tuesday and Saturday the strength programming will be super setting two separate movements to maximize density in training.  The structure is fairly simple and can be very tough.  If you’re newer to CrossFit, stick to the lighter weights to allow your body to adapt to this kind of stress.  

For today’s first MoFo sequence, the Back Squat and Push Press have been paired up.  Back Squats will start from the rack while the push presses will have to be cleaned from the ground.  It would be ideal to partner up with someone that is similar in strength and stature so that transition time from movement to movement is easier.

Explanation of the sequence: 

A.  Every 90 Secs for 10 Sets 

Even – 7 x Back Squats 

Odd – 7 x Push Presses 

-Load two bars to the appropriate weight leading with the warm-up, with this rep scheme 75% of your 1 rep max or less will be idea.  Percentages will be posted with the loading prescription for most MoFo sequences.  Clock should be set for 10 – 90 Second sets, with one partner starting with the Back Squats, and the other partner starting with the Push Presses.  For your first 90 Sec interval perform 7 reps of either the Back Squat or Push Press, rest the remainder of the period until the start of the 2nd interval.  On the 2nd interval perform 7 reps of the opposite movement you’re paired up with, so for example: Interval 1 – Back Squat x 7, Interval 2 – Push Press x 7.  

At the end of this sequence, you should have completed a total of 5 sets of Back Squats and 5 sets of Push Presses within 15 minutes.  

This sequence should be very hard, If you’re newer to CrossFit stick to a lighter weight to focus on technique and to allow your body to adapt to this kind of stress.  

~~ Coach 


A.  Every 90 Secs for 10 Sets 

Even – Back Squat x 7 

Odd – Push Press x 7 

B.  4 Rounds AFAP 

20 x Wallballs 

15 x Jumping Pull-ups 

10 x Push-ups 

2 Min Rest 

20 Min Cap 


A.  Every 90 Secs for 10 Sets 

Even – Back Squat x 7 @ 75%

Odd – Push Press x 7 @ 75%

B.  4 Rounds AFAP

25 x Wallballs @ 20lb/14lb

20 x Pull-ups 

15 x Dips or Push-ups 

2 Min Rest

20 Min Cap 


Level 2 

A.  EMOM for 5 Mins 

5 x Deficit HSPU 

Level 1 

A.  Every 15 Secs for 16 Sets 

2 x 6inch/4inch Deficit HSPU 

B.  4 Rounds UB AFAP 

25 x Wallballs @ 20lb/14lb 

20 x Pull-ups 

15 x Ring Dips/Dips 

2 Min Rest 

20 Min Cap 

Optional Accessory All Levels 

A.  5 Sets NFT 

10 x Pistols (Alternating) 

2 x Rope Climbs

-Post results under comments 


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