Wednesday 01092013

Daily Announcements

  • The CFP PR challenge and Holiday Party are 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.
  • There will be NO Kettlebell Classes this Saturday the 12th.
  • 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.  Teams must register before January 28th to get a t-shirt for the event.  Limited to 12 teams, follow this link to register.


A.  Thrusters – 3 x 8 (From the Rack)  


300M Row buy in 

3 Rounds 

20 x Wallballs 

15 x Russian Swings 

300M Row buy out 

C.  3 x 30 Seconds Russian Twists 


A.  Cleans – 5 x 2 w/2 Min Rest 


500M Row buy in 

3 Rounds 

25 x Wallballs @ 20lb/10lb 

15 x Russian Swings @ 1.5/1 pood 

500M Row buy out 

C.  3 x 30 Seconds Russian Twists 


A.  Squat Clean + Front Squat – EMOM x 10 Minutes 

@ 245lb/165lb 


500M Row buy in 

3 Rounds 

25 x UB Wallballs @ 25lb/16lb 

15 x UB American Swings @ 2/1.5 pood 

500M Row buy out 

C.  3 x ME Hanging L-Sit – Rings 

Optional Accessory 


10 Min AMRAP 

15 x Cleans @ 95lb/65lb 

30 x DU 

(Goal – 7 + Rounds) 

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