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Wednesday 02122014

Announcements

Our next Family and Friends day for all classes and locations is February 17th.  Follow this link to RSVP yourself and your friend!  If you have any questions, please email us at info@cfpfit.com  

There will be no WeightLifting at 9am this Saturday   

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

Only 6 spots left!  

Back Squat Bob
Back Squat Bob

Fitness

A.  15 – 20 Minutes HSPU Progressions

B.  AFAP

21 – 18 – 15 – 12 – 9 – 6 – 3

Push Presses

After each round complete

10 x Russian Swings

20 x DU

10 x Sit-ups

Performance

A.  15 – 20 Minutes HSPU Progressions

B.  AFAP 

21 – 18 – 15 – 12 – 9 – 6 – 3 

STO @ 95lb/65lb 

After each round complete 

10 x American Swings @ 1.5 pood/1 pood 

20 x DU 

10 x Sit-ups 

Sport 

A.  Every 75 Secs for 8 Sets 

8 x Burpees 

1 x Power Cleans + 10lb every Set 

B.  AFAP 

21 – 18 – 15 – 12 – 9 – 6 – 3 

STO @ 115lb/85lb 

After each round complete 

10 x American Swings @ 2 pood/1 pood 

20 x DU 

10 x Sit-ups 

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