Wednesday 006262013

by | Jun 25, 2013 | CrossFit | 12 comments

Announcements:

-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 [ Info@cfpfit.com ] 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

Fitness

A.  Clean Progressions 

B.  3 Rounds AFAP 

400M Row/Run 

20 x Russian Swings 

10 x Burpees 

Performance 

A.  EMOM – 10 Mins 

1 x Heavy Clean 

B.  3 Rounds AFAP 

400M Row/Run 

7 x Power Snatches @ 115lb/85lb 

14 x Burpees 

Sport 

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 Comments

  1. Jen
    Jen on June 26, 2013 at 5:03 am

    Cleans @90-95#
    Wod: 13:04@55#

  2. Sara J
    Sara J on June 26, 2013 at 5:45 am

    A. 3 @ 110 lbs, 2 @ 115 lbs, 5 @ 120 lbs
    B. 11:34 @ 65lbs

  3. Lindsey Grace
    Lindsey Grace on June 26, 2013 at 10:52 am

    A. 100#
    B. 15:40 65#……slow today

  4. Paul Bye
    Paul Bye on June 26, 2013 at 3:43 pm

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

  5. Susan kian
    Susan kian on June 26, 2013 at 4:04 pm

    Muscle ups and pistols.

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

    15:37

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

  6. Rach
    Rach on June 26, 2013 at 4:31 pm

    performance
    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!!

  7. Sara R
    Sara R on June 26, 2013 at 6:31 pm

    A. 5 @ 95#, 5 @ 100#
    B. 11:29 (Fitness)

  8. Jenn Frank
    Jenn Frank on June 26, 2013 at 7:05 pm

    a. 105#
    b. 12. 26 @ 75# (rowing)

  9. Staci Vinz
    Staci Vinz on June 26, 2013 at 7:24 pm

    A. Every other min for 10 min:
    5 x PC+ PJ @ 105#
    B. Sport: 14:51

    60 GHD’s

  10. Jim
    Jim on June 26, 2013 at 7:25 pm

    A. 155
    B. 12:59 Rx’d Performance

  11. Steve Vinz
    Steve Vinz on June 27, 2013 at 6:55 am

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

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

  12. John
    John on June 27, 2013 at 6:59 pm

    Performance
    A: 115#
    B: 14:47 @ 85#