Monday Fun Day


Coming up

Holly Jolly Registration is now open

What is HJ4? it is teams of 4 getting together to support each other during the holiday season to help stay on track with eating paleo and working out. Cash prizes for the top 3 teams.

Cost: $40 until November 2nd

Nov 3rd – Nov 9th: $45

Nov 10th – Nov 14th: $50

Don’t have teammates or you are new to CFCP? You will find a sign up board starting tomorrow at each location to help get teammates.


Sunday 9:00am

Re-Flex with guest Kari Lehman

Last week was pretty awesome! Several people practiced in the silks.

dynamic movement prep
6 of each

 lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

 Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

You can ham drill for dynamic movement prep it combines several of those movements.
Shoulder internal/external rotation

50 n 50 ghd

 30 Turkish get ups

Then skill work 10 minutes
Pull ups 5 min
Double unders 5 min
If you have doubles
Flight simulator. As far as you can get in 5 min

Emom for 10 minutes
8 toe 2 bar
5 snatch kb. Alternate hands each minute

Advanced 10 and 7

Mad Mobi
Lat stretch band
Calf stretch
Press ups
Thoracic ext


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