Call Us: (507) 206.4611

Monday 06102013

9
Jun

Monday 06102013

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.

-June 9th Prairie Walls at 1 pm 

-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 

Smiles all around

Smiles all around

Fitness 

A.  Pos 1 – 2 Snatch Progressions 

B.  3 Rounds AFAP 

400M Run 

30 x Russian Swings 

15 x Burpees 

Performance 

A.  Hang Snatch (Power or Full) – 5 x 3 w/90 Sec Rest 

B.  3 Rounds AFAP 

400M Run 

20 x Pull-ups 

15 x Burpees 

Sport 

Level 2 

A.  3 Sets NFT 

10 x MU Progressions 

10 x Strict Pull-ups 

10 x Dips 

Level 1 

A.  EMOM – 10 Mins 

Even – 3 x UB Muscle-ups 

Odd – 3 x Heavy Hang Power Snatches 

B.  3 Rounds AFAP 

400M Run 

30 x Pull-ups 

15 x Box jumps @ 30inch/24inch 

-Post results under comments 

4 Responses

  1. Susan kian

    L1 did 8-9 rounds then switched to strict pull-ups and dips for last part. Shoulder kinda started to hurt.

    Wod sport 15:26

    Strength at gym and home. Done.

  2. Rach

    Performance
    A: 65, 74, 85, 95, 95
    B: 13:51 rx enjoyed having nice weather finally, but not for a running wod, killer on the lungs!!