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Welcome to 2016

 
WELCOME to 2016

We are super excited about all the amazing plans we have for you in 2016.
Challenges
In-house competitions
Boot Camps
Gymnastics
Strength Training
Kids & Teens Programs
Masters Program
Competitor’s Program
Couch 2 CrossFit
and much much more!!!

Dynamic movement prep

Group warm up

50 heavy Russians
Strength
Clean pulls
2-2-2-2.
Full  Cleans
2-2-2-2-2
Unbroken touch n go power cleans
12-9-6 rest as needed between
Score weight
Wod
Amrap in 15 minutes
Run […]

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Beginner Programs

 
THINGS TO KNOW

Starting March 3rd
Tuesday/Thursdays at 5:30am
6-Week BEGINNER PROGRAM
REGISTER

Dynamic Movement prep
 Group warm up 
 
Skill 
L- sit holds
Accumulate 3 minutes
 Strength
In 10 minutes build to a 1 rep max back squat
Use spotters
 
Wod
Tabata A
16 rounds of 20 seconds work 10 seconds(8 rounds each exercise)
Power cleans 95/65
Pull ups
 
Rest 2 minutes
 
Tabata B
16 rounds of 20 seconds work […]

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Squat Program – Week 1

Things to Know
Saturday
Stop Ripping and Get Ripped Kipping Pull-up Seminar
8:30am
1 Spot
REGISTER

Open Gym
9:30am

Dynamic movement prep
 
Group warm up 

50 n 50 ghd

Skill
Handstand walks practice with partners

Squat program. 
Week 1
10-8-8-6-6
65%-70%-70%-75%-80%

Wod 
21-15-9
Power cleans 135/95
Toe2bar
Kb swings 1.5/1.0

Mad mobi 
Pigeon
Hamstring up n over
Lat stretch band
Press ups
Knee on the wall
 

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Oly Cert

Great Time with Coach Burgener!  

What a great Olympic Lifting Certification this weekend! 

A few of your CFCP coaches learned some skills and techniques from an all star 
cast!

Coach Burgener -Senior International Olympic Weightlifting Coach
Ursula Garza Papandrea – Senior International Olympic Weightlifting Coach
Chad Vaughn- 2 time Olympian and National Champion
Casey Burgener – […]

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A little “Jackie”

Bill works his cleans

We saw numerous PR’s in our Deadlifts yesterday!  Great work gang!

Two things 

Ladies Challenge starts this Saturday.
Many of y’all were upset that you missed out on The super amazing I Do The Impossible Challenge that 
changed lives in miraculous ways.  Don’t wait on this one.
sign up today Spicy Ladies […]

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