• Registrations for the Whole Life Challenge is live!  This will be an EPIC challenge that will guarantee amazing results!  Starts Feb 16th and will run for 8 weeks, you don’t want to miss out on this opportunity!  Follow this Link to register, Non CFP members are welcome to this challenge as well! 
• 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.  There are only 5 spots left!
• 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.

Fitness – Performance – Sport

A. 5 Rounds NFT – Start @ 45lb/35lb – Increase weight as needed

3 x Muscle-Cleans

3 x Muscle-Cleans + Front Squat

3 x Power Cleans

3 x Tall Cleans

B.  20 Min EMOM

Fitness – 2 x Squat Cleans @ Heavy as possible

Performance – 1 + Pause Clean at Knee + 1 – Clean @ 70%-75%

Sport – 1 + Pause Clean at Knee + 1 – Clean @ 225lb – 275lb

-Pause Clean – Start Clean normally – pause for 1 second at the knees – Shins should be vertical shoulders over the bar weight on the heels – Extend knees and hips aggressively while maintaining heel contact on the ground during the finish portion (Position 1) of the clean

C.  1K Row AFAP 

Optional Accessory 

Conditioning 

A.  5 Rounds AFAP 

12 x Deadlifts @ 275lb/185lb 

10 x Pull-ups 

8 Min Cap 

B1.  Weighted Plank – 3 x 1 Min 

B2.  Banded Good Mornings – 3 x ME 

-Post results under comments