Kettlebell/Function A.) 16min. EMOM odd – double KB Press x10 even – RDL’s x 10 (light) B.) 12 min AMRAP 12 1-arm DB Push Press 60 Single Unders 12 Sit-ups Perform RX A.) 16min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 12 min AMRAP 12 STO (115/75) 30 DU 12 Sit-ups...Read More

KettleBell/Function: A.) 16min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) 8 min AMRAP 10 Pull-ups 10 Goblet Squats 10 Step Ups (24/20) Perform/RX A.) 16min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) 8 min AMRAP 10 Pull-ups 10 Front Squats (95/55)...Read More

Kettlebell/FUNction: A.) Turkish Get ups 4x Ladder 1-3(L/R)  (1 left, 1 right, 2 left, 2 right, 3 left, 3 right.) B.) 4 rounds 15 bench dips( Or Matadors) 3x shuttle run <-> 100 Single Unders Perform RX: A.) Back Squats  – 5×3 w/ pause 1st rep Finish heavier than MON. B.) 4 rounds 15 strict...Read More

KettleBell/Function: A.) KB clean and press 6×2 (R/L) (1.5 / 1) B.) 5 rounds 5 Double KB Power Swings 10 Push-ups 15 Sit-ups Perform/RX: A.) Clean and Jerk – 6×1 @ 70% B.) 5 rounds 5 Power Clean (155/105) 10 HSPU(20 DB Press) 15 Sit-ups Compete: A.) Clean and Jerk – 6×1 @ 70% B.)...Read More

KettleBell/Function A.) Double KB Front Squats – 5×5 w/pause 1st rep 3 sec. Strict MU progresssions – 2-3 progressions / MU’s B.) 3 rounds 3 min AMRAP 1 min rest between AMRAPs 10 wallballs (20/14) 20 Single Unders 10 KB Swings Perform/RX A.) Front Squats – 5×3 w/pause 1st rep 3 sec. @75% Strict MU...Read More

When you see a paleo recipe leading with “nutty cocoa-nana” you jump on it.  When there are less ingredients than fingers on your hand, it jumps to the top of your list. What’s great about these pancakes is, they couldn’t be easier to make, they’re delicious, they travel well, and you can freeze them. Ingredients: 2...Read More

Function/Kettlebell A.) KB Clean and Squat 6×2 (R/L) (4 total) B.) For time: 4-8-12-16-20 Pull-ups 4-8-12-16-20 Cal Row Perform/RX A.) Snatch  -6×1 @ 75% B.) For time: 5-10-15-20-25 Pull-ups 5-10-15-20-25 Cal Row Compete: A.) Snatch  -6×1 @ 75% B.) For time: 3-6-9-12-15 Muscle Ups 5-10-15-20-25 Cal Row -Results to comments!Read More

CFP is excited to announce it’s latest and greatest event! FRIDAY NIGHT LIGHTS! (#FNL) #FNL will take place every Friday @ 6:30pm starting Friday February 27th and concluding Friday March 27th. Now on to the more important question, what is the “FRIDAY NIGHT LIGHTS”? (yes please read that in a booming announcer’s voice). FNL is...Read More

KettleBell/Function: A.) 12min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 10 min AMRAP 10 Sit-ups 10 DB/KB Push Jerks 10 Step Ups (24/20) Perform/RX A.) 12min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 10 min AMRAP 10 T2B 10 HSPU 10 Box Jumps...Read More

KettleBell/Function A.) 12min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) For time: 20 KB/DB Snatch (10L/10R) 30 Double KB/DB Deadlift 40 Air Squats 30 C2B 40 Air Squats 30 Double KB/DB Deadlift 20 KB/DB Snatch (10L/10R) Perform/RX A.) 12min. EMOM  odd – Back Squat x10 @65% even –...Read More