Wednesday 07242013


-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 [ [email protected] ] to set-up a free intro session.

Sara and Holly
Sara and Holly


A.  EMOM – 5 Mins

3 x Heavy Deadlifts

B.  3 Rounds AFAP

400M Run or 500M Row

30 x Russian Swings


A.  EMOM – 5 Mins

3 x Heavy Deadlifts

B.  3 Rounds AFAP

800M Run or 1000M Row

5 x Heavy Snatches 


Level 2

A.  EMOM – 5 Mins 

3 x Heavy Deadlifts


Level 1

A.  Every 15 Secs for 16 Sets

1 x Deadlift @ 335lb/235lb

B.  3 Rounds AFAP

1000M Row or 800M Run

5 x Squat Snatches @ 185lb/115lb

-Post results under comments  

19 Responses
  1. Cally

    A. 115# worked on form and did really well with it
    B. 19:55 1000m row, 55#
    Great workout, really starting to feel better about snatch at the lower weights!

  2. Jenn Frank

    A. 175#
    B. 19:30 85#… slow but consistent pace. Had a few no reps so I had to do a few extra snatches which also fatigued me and slowed me down. Overall a good workout.

  3. Amy S

    A. 155#, then 175# dead lift (50# PR)
    B. 19:27 performance with 55 lb snatch.

    Thanks for your support, Matt! I am proud to finish a performance workout. Not pretty, but working at it.

  4. Sara G

    A. 135# – 30# PR!
    B. Performance, 35# snatch, 17:07

    Snatches are still my worst lift, but they are getting better. I’m ready to push myself and put weight on the bar the next time I do them.

  5. Cory L

    A. 65, 65, 85, 105, 105. Starting to try more weight but still watching out for my lower back.
    B. Performance, 17:40 @ 65lbs. Felt good and my shoulders are all recovered. Looking forward to stepping up the weight next time and working on being tighter in the shoulders and arms when the weight goes overhead.

  6. Sara R

    A. 115, 115, 135, 155, 135#
    B. Fitness 12:14 (white band kb…oops I only know them by color bands, not weight)

  7. Paul Bye

    A. 185# (needed to work on getting perfect form on these)
    B. 15:35 @95#. Gotta remember my running shoes on running days!

  8. Susan kian

    Deadlift 175 pretty comfortable. Should have gone heavier.

    Wod 20-21 minutes.
    Started at 115 for 4 reps but got sloppy and Jeremy reduced the weight. Felt pretty easy after that.

    practiced lots of snatches afterwards and got my technique down pat.

  9. Teresa

    A. 135, 135, 135, 155, 155 — felt good
    B. 16:44 800 meter run and 55# snatch. Need to get confidence that I can do more weight on a snatch — definitely my least favorite lift!

  10. Sara J

    A. 175, 175, 185, 195, 205
    B. 14:26- Performance @ 85lb Snatch
    Snatches after deadlifting and running were tough… Really had to focus and stay tight, no room for sloppiness with this one.