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Friday 01182013

17
Jan

Friday 01182013

  • The CFP PR challenge and Holiday Party are on January 19th.  The PR challenge will start at 9 am – 12 pm and the Holiday Party starts at 7 pm and ends at 10 pm.
  • 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.
  • 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.
Jessi

Jessi

PR Challenge Participants

A.  3 attempts Max Snatch

B.  3 attempts Max Clean&Jerk

C.  2K Row

Fitness 

A.  Push Press – 4 x 6 

B.  AFAP   

21 – 15 – 9 

Push Press 

Russian Swings 

Performance 

A.  Push Jerk – 5 x 3 w/2 Min Rest 

B.  AFAP 

21 – 15 – 9 

Push Press @ 115lb/85lb 

Russian Swings @ 2 pood/1.5 pood 

Sport 

A.  Push Jerk – EMOM 

5 Mins x 5 @ 185lb/125lb

5 Mins x 3 @ 205lb/135lb 

B.  AFAP 

9 – 6 – 3 

Men – Muscle-ups/Female – C2B 

Push Press @ 155lb/105lb 

Kettlebell Swings @ 36kg/24kg 

C1.  GHD Sit-ups – 3 x 15 – 20  

C2.  GHD Back Extension – 3 x 15 

Optional Accessory 

A.  3 Rounds (NFT)   

Dumbbell Push Press – 3 x ME 

Lying Rear Delt Flys – 3 x ME 

Kettlebell Rows – 3 x 15 

-Post results under comments  

9 Responses

  1. Cally Vinz

    Push Jerk: 55, 55, 65, 75, 75
    Performance: 5:20 (55#, blue kettle bell)
    Gotta start pushing myself more, knee has really set me back! 🙁