Call Us: (507) 206.4611

Tuesday 07022013

1
Jul

Tuesday 07022013

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 4th – No regular classes  

-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

-CFP will be placing a pre-order for women tank tops, women college t-shirt, and mens college t-shirts.  The order will be going through July 1st, you can follow the following links to place your order.  

Women Tanks

Women College t-shirt 

Mens College t-shirt

Dom
Dom

Fitness 

A1.  EMOM – 5 Mins 

3 x Back Squats @ 85% 

-Last set max reps 

A2.  Pull-overs 

B.  5 Rounds AFAP 

5 x Deadlifts 

10 x Lateral Bar Burpees 

200M Run 

2 Min Rest between rounds 

Performance 

A1.  EMOM – 5 Mins 

3 x Back Squats @ 85% 

-Last set max reps 

A2.  Pull-overs 

B.  5 Rounds AFAP 

5 x Power Cleans @ 155lb/105lb 

10 x Lateral Bar Burpees 

200M Run 

2 Min Rest between rounds 

Sport 

A.  EMOM – 10 Mins 

Even – 20Ft HS Walk 

Odd – 10 x Box jumps @ 30inch/24inch 

B.  5 Rounds AFAP 

5 x Power Cleans @ 225lb/135lb 

10 x Deficit HSPU @ 4inch/2inch 

50 Yards <-> High Handle Sled Pushes ****NO WEIGHT 

2 Min Rest between rounds 

-Post results under comments  

8 Responses

  1. Rach

    performance
    A1: 165 (hip/siatic still bugging me)
    A2: done
    B: 18:05 Rx (ugh, hip/ quad got mad near the end)

  2. Staci Vinz

    Sport: 135#
    1 rd: 2″ def HSPU
    2 rd: abmat + 25’s
    3 rd: abmat + 25’s
    4 rd: abmat + 25’s

    4 rounds (20:00 cap)

  3. Susan Kian

    L2 Emom
    Sport Wod : lost track of rounds because i kept getting stuck on hspu. I thought it was 4 but now that i see staci’s it must have been 3. Started off with deficit but then moved the weights. I realize i need to keep and mark my hand positions for hspu.