Wednesday 006262013


-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

Doing work
Doing work


A.  Clean Progressions 

B.  3 Rounds AFAP 

400M Row/Run 

20 x Russian Swings 

10 x Burpees 


A.  EMOM – 10 Mins 

1 x Heavy Clean 

B.  3 Rounds AFAP 

400M Row/Run 

7 x Power Snatches @ 115lb/85lb 

14 x Burpees 


Level 2 

A.  3 Sets NFT 

5 x Bar Muscle-ups 

20 x Pistols 

Level 1 

A.  EMOM – 10 Mins 

Even – 5 x Power Clean + Push Jerks @ 155lb/105lb 

Odd – 3 x Bar Muscle-ups 

B.  3 Rounds AFAP 

400M Run 

7 x Power Snatches @ 175lb/110lb 

14 x Burpees 

-Post results under comments 

12 Responses
  1. Paul Bye

    A. @155#
    B. 13:10 @85#. Probably should have done another 10#. Running in heat was the hard part though.

  2. Susan kian

    Muscle ups and pistols.

    Wod 1st round 110 and second and third I did 100#


    Cleans and abs for strength day two week 4 at home…food break……will try to do the rest later tonight.

  3. Rach

    A: 5 x 125, 2x 130, 3x 135 (sq cleans all)
    B: 11:10 rx
    thanks Coach Juli for the quad smashing before!! gave me ability to run actually!!

  4. Steve Vinz

    A. 135lbsX3, 155lbsX4, 165lbsX3
    B. 13:18@95lbs

    Good workout….felt good, but exhausted. Ready for a day off.