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Wednesday 01222014

Announcements

Pre-orders for the new CFP Team T-shirts and Tanks go out Feb 6th.  You can place your order by clicking HERE  

Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!  

Date:  Sunday, February 16 

Time:  9:30am – 11:30am  

Click HERE to Register 

6 Spots Left

Look of determination
Look of determination

Fitness

A.  15 – 20 Minutes of Pull-up Progressions

B.  AFAP

30 x Cal Row

20 x Burpees 

20 x Russian Swings 

20 x Cal Row 

20 x Burpees 

20 x Russian Swings 

10 x Cal Row 

20 x Burpees 

20 x Russian Swings

Performance 

A.  Option 1:  15 – 20 Minutes of Pull-up Progressions 

A.  Option 2:  Every 75 Secs for 6 Sets 

7 x TNG Deadlifts @ Moderate load (Practice cycling) 

10 x HR Push-ups 

B.  AFAP 

30 x Pull-ups 

20 x Burpees 

25 x American Swings @ 1.5p/1p 

20 x Pull-ups 

20 x Burpees 

25 x American Swings 

10 x Pull-ups 

20 x Burpees 

25 x American Swings 

Sport 

A.  Every 75 Secs for 6 Sets 

7 x TNG Deadlifts @ Moderate load (Practice cycling) 

10 x HR Push-ups 

B.  AFAP 

15 x Muscle-ups 

20 x Burpees 

8 x Cal AB 

10 x Muscle-ups 

20 x Burpees 

8 x Cal AB 

5 x Muscle-ups 

20 x Burpees 

8 x Cal AB 

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