Tuesday 07302013


-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.




A.  EMOM – 10 Mins 

Even – 3 x Back Squats 

Odd – 3 x Push Presses 

B.  3 Rounds AFAP  

20 x Sit-ups

20 x Box Jump Overs 

20 x Burpees 

3 Min Rest after each Round 



A.  EMOM – 10 Mins 

Even – 3 x Back Squats @ 85% 

Odd – 3 x Push Presses @ 85% 

B.  3 Rounds AFAP 

20 x T2B 

20 x Box Jump Overs @ 24inch/20inch 

20 x Burpees 

3 Min Rest after each Round 


Level 2 

EMOM – 10 Mins 

Even – 10 x HSPU 

Odd – 10 x Kettlebell Snatches @ 1.5 pood/1 pood 

Level 1 

EMOM – 10 Mins 

Even – 10 x HSPU @ 2inch/1inch deficit 

Odd – 10 x Kettlebell Snatches @ 1.5 pood/1 pood 

B.  3 Rounds AFAP 

20 x T2B 

20 x Box Jumps Overs @ 24inch/20inch 

20 x Burpees 

-Post results under comments  

18 Responses
  1. Alexi

    Couldn’t make it into CFP today so I did at the Dan Abraham center.
    A. BS @ 245 PP @ 175. Todays MOFO was MOFOing hard!
    B. Performance w/ K2E and 20″ box. Right around 16min. Very challenging. Almost puked on last round.

  2. Sara G

    95# back squats
    55# push presses – probably should have gone a bit heavier
    16:19 – performance, sit ups

  3. Fred

    165lb back squat and 115lb push press. I think my squat depth is getting better

    16:33 with K2E and 24inch box. My only comment is that burpees suck

  4. Bryan Donaldson

    At the firehouse : BS – 185, no bumper plates. PP – 115. WOD – 17:20 performance Rx.

  5. Cally

    A. 110# BS, 60# PP
    B. 16:33 (situps, step ups & 1 round of box jumps… first time in 1 year!)
    Great workout. Marcy is a great partner!!!

  6. Steve Vinz

    A. Back squat @ 205 lbs, Push press @ 115lbs.
    B. 19:45….T2B for all except the last 10 (did situps for those). 24 inch box jump overs and burpees.

    I enjoyed the workout…..need to work on my T2B and faster burpees.


  7. Carrie

    A. MoFo back squat 205# push press 105#. Really like these
    B. 16:11. Knees to hips. Ha ha. 20 inch box jumps 15 burpees.

  8. JennF

    A. MOFO with Angela 155 BS; 105 PP… probably my two fav moves.
    B. Performance Some T2b, some K2E and even some sit ups because my grip hurts, and I am soo slow at T2b… may be “that girl with gloves on” at the gym……somewhere just below 16 min I think.

    Working out in the AM just makes my day sooo much better!!!

    Now I’m going to run a few miles on the treadmill prepping for the Women Rock 10K.

  9. Sara J

    A. MoFo…… Back squat @ 145lbs (knees not feeling too great.. didn’t want to push too hard)….. Push Press @ 85lbs

    B. Performance 15:16
    First two rounds of K2E, Last round T2B (well at least 20 attempts….. Probably hit 8-10 or so)