Monthly Archives: January 2018

January 29th – February 4th

The deadline to sign up for the Open will be this Friday, the 2nd. This is for the Intramural Open Team Series that we do at CFPA, if you want a shirt and to be placed on a team, you MUST be signed up by then. Thanks. Click here to sign up! Monday Find your Strict Press...
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Jan 21-28th

Monday Record your best Back Squat 1 Rep Max lift. (20m cap)

Every 1 min for 20 mins, alternating between: 5 Toes-to-bars 6 Overhead Squats, 95/65 lbs 5 Chest-to-bar Pull-ups 6 Overhead Squats, 95/65 lbs

For the Toes-to-bar & CTB Pullups we have the reps set to 5 but if this is too easy for you, add reps, pick a number...

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The 2018 Intramural Open

The Open is here and here is what you need to know about it. We want to encourage more members to take part and compete in the Open. Competition will bring out the best in people, but we also want everyone to feel very comfortable. No matter what fitness level we want you to sign up...
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January 15th – 21st

Monday Push Press 3-3-3-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Complete as many rounds as possible in 10 mins of: 5 Hang Squat Clean Thrusters, 135/95 lbs 10 Pull-ups Box Jump, 24/20 in

**H.Sq Clean + Thruster means do a hang squat clean then a thruster as each rep. So for 5 reps...

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