Call Us: (507) 206.4611

Friday 07192013

18
Jul

Friday 07192013

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

-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm

Look of determination

Look of determination

Fitness 

A.  Skill AMRAP 8 Mins 

Pos 3 Clean Deadlift 

Pos 2 Clean 

Split Jerk 

Jerk Balance 

B.  AFAP 

20 – 15 – 10 

Swings 

Box Step-ups 

Performance 

A.  Every 90 Secs for 8 Sets 

2 x Cleans + Split Jerk 

B.  AFAP 

30 – 20 – 10 

American Swings @ 1.5 pood/1 pood 

Box Jumps @ 24inch/20inch 

Sport 

Level 2 

A.  Every 90 Secs for 8 Sets 

3 x Power Cleans + Jerk 

5 x C2B Pull-ups 

Level 1 

A.  Every 15 Secs for 16 Sets 

2 x Power Cleans + Push Jerks 

Rest 4 Mins 

Every 15 Secs for 16 Sets 

1-2 x Bar muscle-ups 

B.  AFAP 

30 – 20 – 10 

American Swings @ 2 pood/1.5 pood 

Box Jumps @ 24inch/20inch 

-Post results under comments

 

11 Responses

  1. Sara J

    A. 85, 85, 95, 95, 105, 105, 115, 115
    This was the first time ever that I have done a Split Jerk with any weight, so I was pretty happy with the weight!

    B. First Sport Rx WOD!!!!!!!!!!
    1.5 pood, 20inch Box (all box jumps)
    5:24

  2. Roy Thompson

    Active recovery day for the PR challenge tomorrow! Progression and Fitness workout. Good day for it. Spending the rest of today and after work doing mobility work.