Function: A.) KB – swing + Snatch 4×3 -15min. then…. EMOM – 4 min. 10 Russian Swings (1.5/1) and 3 burpees B.) 12 min AMRAP 8 KB/DB snatch 12 Wallball 16 Sit-ups Perform: A.) (full) Snatch – 4×1 @ 75% No longer than 15 min. then…. EMOM – 4 min. 5 Muscle snatches (65/35) and...Read More

Here is all the information for CFP’s 30 day Pull challenge. What you’ll find bellow is a program that you could also use to work out your pull ups after the 30 day challenge has been completed. Or if you started  the challenge late you will realize you can always just in and start. thanks...Read More

Running at Quarry Hill this Sunday November 16th at 9:30 amThings to take in account with the winter weather– Shoes – make sure they can handle being wet or plan on brining a spare set for afterwards to change into immediately. – Clothing – dress like it’s 50 degrees (hoodie, light pants)This way you don’t over...Read More