Your Summer Challenge is HERE

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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

The throw-in is used for the prizes and to pay coaches. The more people who participate, the bigger the prize

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

50 n 50ghd

Rope climbs

2 minute amrap.
Rope climbs.
Scale as needed.

Back squats
3-3-3-3 By feel

8-8.  At tempo 53×1

Wod
Amrap in 15 minutes
Run 200 meters
15  burpees

Mad mobi
Knee on the wall
Roll calves w bb
Shoulder bully
Press ups

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