This marks the start of a new program! Programming Week 1 – session 1 – 80% A.) zombie Squats – 5×5 – warm up exercise; weight shouldn’t be too crazy but we are still always trying to get stronger   B.) snatch – 5×1 Clean and jerk – 5×1 please take 4 to 5 sets...Read More

Announcements: -The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [...Read More

KB SNATCH LADDER REST PERIOD NO KB CLASS SATURDAY JULY 6th 6:00 PM KB CLASS A. 5 RDS DOUBLE KB COMPLEX -5 Double KB Swings -5 Double KB Clean and Press -5 Double KB Front Squat active rest 30-90 sec. B. 2 Snatch Ladders (1-7 R/L) -perform 3 goblet squats with snatch weight bell between...Read More