4th of July Schedule

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4th of July
10am – Hero Wod

All other classes cancelled.
Feel free to come hang out with us in the evening to celebrate our Independence and watch the fireworks.

SUNS OUT GUNS OUT Summer Challenge
July 5 – July 26

The challenge is designed to see how much you can improve during that period of time.

July 5th – Preliminary Baseline

Prizes for fastest men & women preliminary time

*(can be made up with a drop in with a coach for $20)

August 2nd – Finals (no makeups)

Throw-in: $50

Prize: the more participants the bigger the prize.
1st – 3rd place

Winner is decided by percentage of improvement and wins!

Click HERE to Register
or contact your coach to sign up!

This is not a diet or Paleo challenge. However, cleaning up your food intake will give you an edge on the competition. If you want help with a food plan, food logging and accountability, this can be added on with a coach on a weekly basis for $20.

If you are not currently a member of CFCP, you may register for the Challenge and 4 week program. Contact robin@crossfitcp.com for more information.

Dynamic warm up

Group warm up

3 position snatch
Hang
Mid thigh
Below the knee

3-3-3-3-3. 70-75%.

Wod
4 rounds for time of
15  snatch.  95/65
12 sumo deadlift high pull 95/65

MAD MOBI
Pigeon
Press ups
Hamstring up n over
Shoulder bully
Knee on the wall

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