Friday- February 9th

February 9, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *20 Handstand Kick-ups



A. Bench Press


All sets at the same weight- the weight you finished with last Thursday

(so do some warm-up sets to build; take your time between sets- at least 1.5 minutes rest!)



B. “Good Vibrations”

5 Rounds:

1:00 Row for Calories

1:00 Power Cleans (135/95#)

1:00 Burpees

1:00 Rest


A repeated workout from January 2nd of this year.

On the Row…
Aim for what feels like a pace we could hold for a five-minute effort, when fresh. Fast, but a quick transition to the barbell is important.

On the Power Clean…
We are looking for a moderate weight, something we could complete at least 10 reps unbroken with, when fresh.
Lighter is more challenging today.

On the Burpees…
Slow is smooth, smooth is fast. One steady, methodical pace for the duration.


C. Mobility 5-10 minutes
Self-guided; wherever you need it!




**PF&P Nutrition Challenge 2018 begins February 12th!! If you could not attend the meeting and are still interested, or have further questions, please contact PF&P Nutrition coach, Richelle Hudson, at for more information!


**Please get your automatic payments set up.

If you are doing PayPal, you should have received an email with a link. If you are doing ACH, please makes sure we have all your info (including a voided check). We have already charged for January, and we will charge for February on the 20th.









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