Wednesday 01302013

  • 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.  There are only 10 spots left!
  • 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.  10 Minutes to Practice the Clean 

B.  Thrusters – 4 x 5 (From the Rack) 

C.  EMOM -For as long as possible 

5 x Thrusters + 5 x Burpees 

20 Min Cap 


A.  Cleans – 3 x 1 @ 82.5% w/2 Min Rest 

B.  EMOM – 10 Minutes 

5 x Squat Clean + Thrusters @ 95lb/65lb 

C.  EMOM – For as long as possible 

3 x Power Cleans + 3 x Front Squats + 3 x Jerks 

@ 135lb/95lb 

20 Min Cap 


A.  Take 10 Minutes to establish a 3 rep Max TNG Power Clean 

B.  EMOM – 10 Minutes 

5 x TNG Squat Clean + Thrusters @ 135lb/95lb 

C.  EMOM – For as long as possible 

3 x Power Cleans + 3 x Front Squats + 3 x Jerks 

@ 185lb/115lb 

20 Min Cap 

Optional Accessory 


4 Rounds 

15 x GHD Sit-ups 

30 x Double-unders 

10/10 x Kettlebell Snatches @ 1.5 pood/1 pood 

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