CFCP Rocks!!!


What an amazing weekend for CFCP.  We had so much fun and were inspired by all of you who are athletes who went and pushed to those new levels.  Everyone learned and leveled up.  Raphael took 3rd in his first ever CrossFit Competition.  Congratulations to him and to all the other athletes.  Great stuff!

Holly Jolly IV  –  Keep an eye out.  This week we have a surprise way for you to get extra points!!  Watch the Holly Jolly IV Face book page for details.  Boom!




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)
Front squats
1 set to failure
40X0 tempo 8-12 reps
With a continuously running clock
Front squats 135, 95
4 minutes
Power snatch  95, 65
3 minutes
Overhead squats 65, 45
2 minutes
1 minute.
For reps
Mad mobi 
Knee on the wall
Press ups
Thoracic ext on the wall

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