Saturday 130406 April 6, 2013April 6, 2013CFNPHQ 0 *In teams of 2 20 minute AMRAP of: 30 Lateral Burpees over BB (partners alternate every 5 reps) 20 KB Swings 30 Ab-Mat Sit-ups (The […]
Friday 130405 April 5, 2013April 5, 2013CFNPHQ 0 WORKOUT 13.5 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 100 pound […]
Wednesday 130403 April 3, 2013April 3, 2013CFNPHQ 0 Strength/Skill Every 30 seconds for 4 minutes: 1 Clean & Jerk @ 80% Then, when the clock hits 5:00- 3:00 to complete: AMRAP Clean & […]
April 2, 2013CFNPHQ 0 Strength/Skill Back Squat 4X4 @ 70% – rest 30 seconds 3X3 @ 75% – rest 30 seconds 3X2 @ 80% – rest 45 seconds. Take […]
***NEW AND IMPROVED CFNP HOURS (APRIL 15th)*** April 1, 2013April 1, 2013CFNPHQ 0 New hours starting April 15th are below. Feedback please! you can post to comments below… Depending on interest some of the new hours may become […]
March 31, 2013CFNPHQ 0 Strength/Skill Every 30 seconds for 4 minutes: 1 Snatch @ 85% Then, when the clock hits 5:00- 3:00 to complete: 3 X ME Touch and […]
TODAY IS THE LAST DAY TO SIGN UP FOR THE FESTIVUS GAMES!!!! DO IT!!! March 31, 2013March 31, 2013CFNPHQ 0 Today is the last day to sign up for festivus online !!!! http://www.festivusgames.com/ QCCF Motown will be hosting it at their new facility!
March 30, 2013CFNPHQ 0 13.4 or In teams of two complete as many rounds as possible in 20 minutes of: 12 Dead lifts (225/135) 20 Burpees 20 Kettle bell swings (70/53) Run […]
Marathon Training run for 03/30 March 29, 2013CFNPHQ 0 If anyone is interested in running a 5k at 6:30 tomorrow morning meet at CFNP. We are going to run the route we ran about […]
Friday 130329 March 29, 2013March 29, 2013CFNPHQ 0 WORKOUT 13.4 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: […]