Call Us: (507) 206.4611

Wednesday 06192013

18
Jun

Wednesday 06192013

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 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 

Jessica

Jessica

Fitness 

A.  Clean Progressions 

B.  20 Min AMRAP 

5 x Cleans 

10 x Push-ups 

15 x Wallballs 

Performance 

A.  EMOM – 8 Mins 

3 x Cleans @ 70% 

B.  20 Min AMRAP 

5 x Snatches @ 115lb/85lb 

10 x Push-ups 

15 x Wallballs @ 20lb/14lb 

Sport 

Level 2 

A.  3 Sets 

5 x Scaled Bar Muscle-ups 

20 x Pistols 

Level 1 

A.  3 Sets 

7 x Bar Muscle-ups 

20 x Pistols 

B.  20 Min AMRAP 

5 x Squat Snatches @ 145lb/100lb 

10 x Ring Dips 

15 x Wallballs @ 25lb/16lb 

-Post results under comments  

7 Responses

  1. Jennifer Brickley

    Wow, what a beast of a WOD! Especially since it felt like it was 110 degrees in there, even at 08!
    Cleans: 75lb
    WOD 7 + 18 with 55 lb snatch, 14lb wall ball.
    I feel beat up! In a good way!

  2. Staci Vinz

    L2: Done
    B. 4+12 (first time doing ring dips in a WOD. Worked on kip.)

    100 GHD’s

    Some strength work

  3. Paul Bye

    Performance
    A. @115# (125 on the last round at Matt’s prompting 🙂
    B. 7 rounds + 15 @95# snatch, 20# wallball. First time I was able to keep doing push-ups without going to the “knee” ones.