Tuesday 09172013

CFP Boot Camp  

Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  For more details and to register follow this link.  



A.  4 Sets

5 x Front Rack Squats (Kettlebells)

45 Sec Rest

5 x Kettlebell RDLs 

45 Sec Rest 

B.  4 Rounds 

10 x Jumping Pull-ups 

15 x Ball Slams 

20 x Squats 


A.  4 sets 

3/3 x Bulgarian Split Squats (VERY HEAVY) 

45 Sec Rest 

8 – 10 x Dips or (Max Effort Ring Hold) 

45 Sec Rest 

B.  4 Rounds AFAP 

3 x Muscle-ups or 12 Strict Pull-ups 

30 x Back Squats @ 45lb/35lb 


Prison Rules 

A.  Every 15 Secs for 16 Sets 

2 x Thrusters @ 155lb/105lb 

B.  4 Rounds AFAP 

7/4 x Muscle-ups 

30 x Back Squats @ 155lb/105lb 

Games Track 2014 

Follow this link

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