Wednesday 02132013

  • There will be no classes this Saturday due to the Whole Life Challenge!
  • Registrations for the Whole Life Challenge is live!  This will be an EPIC challenge that will guarantee amazing results!  Starts Feb 16th and will run for 8 weeks, you don’t want to miss out on this opportunity!  Follow this Link to register, Non CFP members are welcome to this challenge as well! 
  • 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 

B.  18 Min AMRAP 

5 x Deadlifts 

2 x Rounds of modified Cindy 

3 x Jumping Pull-ups 

6 x Push-ups 

9 x Squats 


A.  Cleans – 5 x 2 

B.  18 Min AMRAP 

5 x Clean & Jerks @ 135lb/95lb 

2 Rounds of Cindy 


A.  Every 90 Seconds for 6 Sets 

3 x TNG Squat Clean Thrusters @ 165lb/105lb 

3 x Muscle-ups/Scaled Muscle-ups 

B.  18 Min AMRAP 

5 x Clean & Jerks @ 155lb/105lb 

2 Rounds of Cindy (CTB Pull-ups) 

Optional Accessory 



500M Row 

21 – 15 – 9 

Box Jumps @ 30inch/24inch 

Ring dips 

-Post results under comments 

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24 Responses
  1. Cally

    A. 55, 75, 85, 90, 100! (10# PR)
    B. 4 + ? 55#, unassisted pull-ups (except 5).

    Good day today, felt strong and knee was better

  2. Steve Vinz

    A. 115, 115, 135, 135, 135
    B. 4+30 @ 115

    I felt pretty sore today before we started. Had a good warm-up and in the end….felt good. Fun workout! Day off tomorrow.

  3. Jennifer Brickley

    Wow, I did NOT eat well enough today. Zero energy (and haven’t been to the gym for a week, very busy last week). SO, clean/jerk at 85×3 and 105×2;
    either 4.5 or 5, I honestly lost track because I was getting woozy. 85lbs, but I think that was a wee bit much. At least today. 🙂

  4. Susan kian

    Did thrusters at 105 x6(oops) and x3 muscle up progressions. I screwed this up because I can never follow the directions….the second part I did 105 c and j and 2 rounds of cindy, tried to do most CTB but a few of them def were not. I did between 4 and 5 rounds but I’m not sure so I would say at least 4. I did regular push-ups but had a hard time keeping my elbows in when I got too tired….

  5. Jenn frank


    3+45–too many pauses with c/j
    85# Blue and red band pull ups. Did a little over half push ups strict, wormed the rest.