Announcements:
-The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ Info@cfpfit.com ] to set-up a free intro session.
-July 13th – Olympic Lifting Seminar starting at 12 pm – 4 pm
-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm
Jessica
Fitness
A. Clean Progressions
B. 20 Min AMRAP
5 x Cleans
10 x Push-ups
15 x Wallballs
Performance
A. EMOM – 8 Mins
3 x Cleans @ 70%
B. 20 Min AMRAP
5 x Snatches @ 115lb/85lb
10 x Push-ups
15 x Wallballs @ 20lb/14lb
Sport
Level 2
A. 3 Sets
5 x Scaled Bar Muscle-ups
20 x Pistols
Level 1
A. 3 Sets
7 x Bar Muscle-ups
20 x Pistols
B. 20 Min AMRAP
5 x Squat Snatches @ 145lb/100lb
10 x Ring Dips
15 x Wallballs @ 25lb/16lb
-Post results under comments
Wow, what a beast of a WOD! Especially since it felt like it was 110 degrees in there, even at 08!
Cleans: 75lb
WOD 7 + 18 with 55 lb snatch, 14lb wall ball.
I feel beat up! In a good way!
Performance
A. 65#
Fitness
B. 7 + 5, cleans @ 55#, 10# wall ball
L2: Done
B. 4+12 (first time doing ring dips in a WOD. Worked on kip.)
100 GHD’s
Some strength work
Performance
A. 135
B. 8+11 Rx
L2
Wod sport rx 6+3
Day 4 strength
Lots and lots of stretching because i hate to get sore!
Oops i mean 6+2
Performance
A. @115# (125 on the last round at Matt’s prompting 🙂
B. 7 rounds + 15 @95# snatch, 20# wallball. First time I was able to keep doing push-ups without going to the “knee” ones.