Announcements: The Halloween WOD will be this Saturday from 10am – 11am, there will also be normal class hours at 8am and 9am.    Fitness- Performance  A.  Close Grip Bench Press – 4 x 10 w/2-3 Min Rest  B.  20 Min AMRAP w/Partner (You go I go)  150m/100m Row  10 x Wallballs  Each Effort should...Read More

http://www.drmichaeljoyner.com/ Great Blog by a Mayo Doctor about human performance. 6:00 PM KB CLASS A. 5 RDS – TGU L/R -15 1-H SWINGS L/R B. SINGLE KB CLEAN & JERK LADDER 3 X 1-2-3-4-5 R/LRead More

Programming – Session 2 – Week 1 Cycle 1 Intensity – 80% (Clean and Jerk / Back Squats – 75%) A.) Power Jerk- 5×3 – Pull Progressions  B.) CandJ – 6×1 3×2, 2×1, x1 (warm up scheme)  – BS – 3×7 @ 75%  RDL’s – 3×10  C.) Core Mobility  Extra – Sots Press Link of...Read More

Everyone loves a buffet.  Take a taste of everything or dig into what you love. CFP is now offering One punch card for 3 different classes. Buy the punch card here:  Fitness Buffet CFP FIT class: The CFP FIT class is an evolution of strength and conditioning that covers an aspect of fitness most people...Read More