20/12/2010

"TOP DOG 2" Top 5 Shootout

Strength

Deadlift

Find new 1rm

WOD 3 Rounds

7 Thrusters 60/40

400m Run

Stabilization

3 x 20 Ring Push Ups

(If you cant do 20 reps unbroken, do Max reps)

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19/12/2010

WOD

4 X 5min Rounds (With one min rest between rounds)

Rounds 1 & 3 are;

3 Power Cleans 60/35

5 Tyre Flips (Heavy)

7 Push Ups

Rounds 2 & 4 are;

5 Back Squats 60/35

5 Burpees

1/2 Gasser

No Equipment? Try this one;

21-15-9
lunges (Each leg ½ rep)
situps
burpees

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Numbered Athlete

Iv been getting people come up to me a bit recently asking about "whats involved in becoming a numbered athlete?" Which is great. The Team environment here at CFP is something else. We see every single Athlete that trains with us as being part of the CFP Team. If becoming a Numbered Athlete is on your radar, then click the link below to find out more.

Numbered Athlete Link

18/12/2010

Melissa giving her all in her first Games day.

Happy Birthday Melissa

Catch a missed session from earlier in the week.

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Rest Day

UFC Rising Star & Penrith's own James Te Huna came in to CFP yesterday to put some finishing touches on his preperation before heading off to the U.S.A to prepare for the upcoming UFC 127

here in Sydney on Feb 27 2011. We look foreword to seeing James a lot more in the New Year.

For those coming in to CFP

Strength

Clean

75%x5 - 80%x5 - 85%x5+

WOD 3 Rounds

Run 400m

10 Ring Dips (If you have a Muscle Up, set them high)

20 Push Ups (Release at bottom & Pop at top)

10 Ring Dips

Within 10min of Finishing, find your 3rm OHS

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