Wednesday 01022013

Daily Announcements

  • Saturday January 5th is bring a friend day at CFP.  Bring a friend to any of the regular classes to try out a free workout!  
  • Competitors Prep class will be this Saturday at 12 pm – 1:30 pm.  This class is open to all levels.
  • CFP Boot Camp starts January 7th and meets weekly for 5 weeks on Monday, Tuesday, and Thursday at 7:30 pm.  This is a great way to start your New Years right with fun and effective workouts for all levels.
  • The CFP PR challenge and Holiday Party is on January 19th.  The PR challenge will start at 9 am – 12 pm and the Holiday Party starts at 7 pm and ends at 10 pm.
  • CFP is proud to host the level 1 Pendlay Weight Lifting seminar by MuscledriverUSA on February 9th.  Glenn Pendlay is one of the top Olympic Lifting Coaches in the US, coaching some of the top lifters in the country.  This is a 1 day hands on seminar, the registration fee is 200 dollars.  Limited to the first 30 participants, follow this Link to register.
  • The Super Friends Throwdown is on February 23rd starting at 9 am.  Teams of 4 battling it out through 5 plus events guarantees that this is going to be fun and crazy Throwdown.  Limited to 12 teams, follow this link to register.
Matt Nold
Matt Nold



5 Rounds AFAP

20 x Wallball Push Presses 

60 x Single-unders

10 x Deadlifts


5 rounds AFAP 

30 x Wallball Push Presses 

30 x DU (3:1 Singles:DU) 

3 x Power Cleans (Heavy) 


5 Rounds AFAP 

30 x UB Wallballs @ 25lb/16lb 

30 x UB DU 

3 x Cleans @ 245lb/165lb 

(15 Minute Cap) 

B.  W/Partner 

6 x 400M Max Effort Rows (Alternating) 

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16 Responses
  1. Rach

    Wod: slight change do to class size
    5rnd afap
    30 wb @10#( shoulder still fatigues easy w/ repetitive movements, no pain thou)
    3power clean @ 125 (first rnd @135)
    No dubs

    Then6x300 w/ partner(u go/ I go) w/ Jenny

  2. Mike Soper

    WOD: Novice level, no jump rope due to class size
    5 rounds AFAP
    20 wb push press @ 16#
    10 deadlifts @ 145#

    Then 6x400m w/partner(u go/ I go)

    This combination with the 50 deadlifts and the rowing really did a number on my quads. By the last 400 meters of rowing they were really trashed.
    Good workout!

  3. Elizabeth

    WOD: Intermediate Level, no jump rope b/c of class size
    30 WB push press @ 10#
    3 Power Cleans @ 60# (PR)

  4. Last workout was Oct. 17th, due to rotator cuff injury. It’s still bad but long enough away is long enough:
    WOD:Modified intermediate
    -30 Abmat situps
    -10 Back squats @ 95#
    5 rnds AFAP 13:53
    Hard to get back into it but feels good!

  5. Katina Austin

    Intermediate 8:40 with 12 med ball and 95# cleans
    No DU do to class size…
    Still having left hip pain.. Was no pain with power cleans.. A little pain with wall balls
    6-300 mm row with Jenn.
    Then 1 mile run

  6. Jen Brickley

    Modified WOD due to class size
    10# WB push press; 85 lb cleans
    9:41. Seriously think I did 6 rds?? Not sure!!
    I think it was still good with the rowing even tho we didn’t jump rope. I think the cleans were a good weight for me.