Fitness: A.) Deadlift – 3×3 @ 80% B.) 21-15-9 DB or KB push press (45/35) Burpee Performance: A.) Deadlift – 3×3 @ 80% B.) 21-15-9 STO (95/65) Bar over burpee Competitor: A.) Deadlift – 3×3 @ 80% B.) 21-15-9 STO (155/105) Bar facing burpees C.) 5×3 OHS Build to some heavy sets or max if...Read More

Fitness: A.) 15 min DB and KB clean and jerk practice  Start with 1 DB, then try 1 KB, then try 2 DB, then try 2 KB   B.) 3x300m row at 60%, 80%, and 100% effort feel the difference between each.  Then… 3 rounds Row 300m 12 Russian swings (1.5/1) 1 lap farm carry (1.5/1)...Read More

Fitness: A.) EMOM – 7×2 Strict Pull-ups, add wt if needed. B.) 15 min AMRAP 10 GI Jane 400m Run <–> Leopard Crawl Performance: A.) EMOM – 7×2 Strict Pull-ups, add wt if needed.  B.) 15 min AMRAP 10 GI Jane 400m Run <–> Leopard Crawl Competitor: A.) EMOM – 7×1 strict muscle ups or 7×3...Read More

6:00 PM KB CLASS A. 3 RDS OF MOVING TARGET COMPLEX – DBL KB – 1 – 5 CLEAN, PRESS, SQUAT – CLEAN, 1-5 PRESS, SQUAT – CLEAN, PRESS, 1-5 SQUAT B. 3 X 20 KB PULL THRURead More

Fitness: A.) Back squats – 3×2 @ 80% B.) 20 min AMRAP 5 strict press, DB or KB 10 Step ups 24/20 15 sit-ups 20 cal row Performance: A.) Back squats – 3×2 @ 80% B.) 20 min AMRAP 5 strict press (85/55) 10 Box Jump 24/20 15 T2B 20 cal row Competitor: A.) Back...Read More

6:00 PM KB CLASS A. 6 RDS – TGU L/R – 10 DBL KB SWINGS B. 8 EMOM – 6 THRUSTER ALTERNATE HAND EACH MINUTE C. 3 x 20 BIRD DOGSRead More

Fitness A.) 15 min. KB Snatch Practice – Start with Dumbells, then try KB B.) 10 min. AMRAP 16 DB snatch (8L/8R) Run to Grass and back x1 16 DB snatch Run x2 16 DB Snatch Run x3 and so on …….. C.) Mobilit 15 minutes Performance A.) Snatch 3×1 @ 80% or less – Focus...Read More

Normal Schedule at CFP HQ today.  Friends and Family at Soldiers Field at 3pm.  Grill and Chill will follow! Fitness: A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on bike, rower, running, etc. B.) 4 rounds Run 2 laps 10 Pull-ups 10 KB Front Squat (44/26) Performance: A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on...Read More

Fitness: A.) Back squats – 6×2 @ 85% – Pause on 1st rep for 3 sec B.) 14 Min AMRAP 7 KB swing 14 WB (20/10) 21 Walking Lunges 28 Mountain Climbers Performance: A.) Back squats – 6×2 @ 85% – Pause on 1st rep for 3 sec B.) 14 Min AMRAP 7 Snatch (95/65) 14 WB...Read More

6:00 PM KB CLASS A. 5 RDS – 3 DEADLIFTS – 10 PUSH-UPS B. 4 RDS – 5 KB FRONT SQUATS – 3 PULL-UPS C. 3 X 10 HANGING LEG RAISERead More