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.
Halos
Fitness
A. Thrusters – 3 x 8 (From the Rack)
B. AFAP
300M Row buy in
3 Rounds
20 x Wallballs
15 x Russian Swings
300M Row buy out
C. 3 x 30 Seconds Russian Twists
Performance
A. Cleans – 5 x 2 w/2 Min Rest
B. AFAP
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
Sport
A. Squat Clean + Front Squat – EMOM x 10 Minutes
@ 245lb/165lb
B. AFAP
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
Conditioning
10 Min AMRAP
15 x Cleans @ 95lb/65lb
30 x DU
(Goal – 7 + Rounds)
-Post results under comments
Performance WOD: 9:40-ish
Cleans were frustrating today.
Oly Stuff
Cleans: 135, 185, 225, 235, 245 all x 2. Then hit 255 for a 1 rep max.
9:14 WOD
Russian twists were killer!
A. EMOM: 8 rds @ 145#, 2 rds @ 150#
B. Sport: 12:35 (WB not ub)
Dawn j
Recovering from URI virus
A. Thrusters 35 WU,55#, 65#, 65#, 2 Cleans @55#
B. Fitness: 7:20 10# WB; blue KB (@70%)
C. Russian twists w/5# weight
Cleans: 145, 165, 165, 165
Performance: 9:55
A. 95, 115, 135, 155, 185X1
B. 10:53 performance scaled up kettlebell swings to American
C. HSPUs
Performance
9:30 @ 16 lb and 1.5 pood
performance 8:22 @ 20ball and 2pood fo swings, not bad, need to learn how to row before the 19th:)
A. Thrusters #95
B. Fitness 7:45
A. 115 cleans
B. sport 10:34
20#wb. 1pood swings
Proformance WOD 9:52
Cleans @105
Then mobility
A. 95-115-135-155-165# cleans (30# PR)
B. Performance 11:02 Rx
Optional Conditioning WOD:
15 cleans @ 65#
10 GHD’s
6+19
MOBILITY CLASS
A: 85-85-85-105-105
B: performance @ 11:49
First workout after a week of vacation, so painful. Glad to be back!!
Nice work tonight everyone!
Performance
A. 85-105-105-95-95
B. 10:56
My legs, so weak.
Sport
A)Done
B)10:20
Optional ACC
5+5 cleans
Cleans 65-85-105-115-115…..being sick has made me feel weak!
Performance WOD 10:13
3 x 30 sec Russian twists
11:20 Perfomance.
Was stilled hopped up on sugar and large ammounts of Red Bull etc…from our drive. Combine that with a week of garbage eating. Felt like a Mac truck hit me. 🙂 Thank goodness we’re finally back.
Wod : performance level, 10:27
A. Thrusters – 3 x 8 (From the Rack) 35-45-50
B. 8:39 I think
300M Row buy in
3 Rounds
20 x Wallballs 10#
15 x Russian Swings 1.5 pood
300M Row buy out