WOD: A. Clean and Jerk 5×2 @70% B. Every 2 mins for 12 mins Row 150m 10 burpees Sport: A. Clean and Jerk 5×2 @ 70% B Every 2 min for 12 minutes 200m row 10 GI janes -Feelings to comments  Read More

6:00 PM KB CLASS A. 5 RDS – 7 DBL KB PUSH-PRESS – 5 R/L SNATCH B. 8 MIN. AMRAP – 5 DBL KB FRONT SQUATS – 20 M FARMERS CARRYRead More

WOD: A. Pull Ups 5×5 -add wt or work C2B if needed. B. W/ a Partner 40 FS (135/105) from the ground 200 DU 1:2 singles 800m run with 1 Med Ball 20/14   Sport: A. Strict MU Practice 4×2 (Rings should be set low to ground) B. W/ a Partner 40 FS (155/125) from...Read More

WOD: A Back Squats 5×3 @70% B. 15-12-9 Goblet Squat 45/35lb plate T2B Push-ups Sport: A. Back Squats 5×3 @ 70% B. 15-12-9 Double KB OHS 1.5/1 Strict T2B HR Push up –Results to comments!Read More

6:00 PM KB CLASS – WE HAVE MOVED!  ALL KETTLEBELL CLASSES WILL BE HELD AT CFP HQ NEW ADDITION. A. 5 RDS – TGU L/R – 10 2-H SWINGS B. 14 RDS ON THE MINUTE – 6 KB THRUSTER – SWITCH SIDES EACH MINUTERead More

  WOD: A. Snatch 6×2 @70% B. Helen (Compare here) 3 rounds for time. 400m run 21 KB swings. (1.5/1)  Sport=(American swings) 12 pull ups.  Sport=C2BRead More

WOD: A. Make up – Back / Front Squats/Snatch/C&J/Bench/Press B. My Pet Pood (4 Rds) with Partner  (1.5/1) Sport= (2/1.5) 200m Run w/KB together 25 American Swings 20 box jumps (24/20) Sport=(30/24) 15 burpees *KB can never touch the ground meaning during all movements, your partner will be holding the KB. 5 Burpee penalty for KB hitting...Read More

WOD: A. Back Squats 8×3 at 80% B. 2 Rounds 50 Air Squat 25 HSPU 50 DU 500m Row Sport: A. Back Squats 8×3 at 80% B. 2 Rounds 50 Air Squat 25 HSPU 50 DU 500m RowRead More

NO 6 PM KB CLASSRead More

WOD. A. Snatch 8×2 @ 80% B. 3 rounds 10 PS (115/85) 1 Lap Waiter walk (1.5/1) 25 sit ups *waiter walk should be split b/t R/L arm, swith at 1/2 lap Sport. A. Snatch 8×2 @ 80% B. 3 rounds 10 PS (155/115) 1 lap waiter walk (2/1.5) 25 GHD *waiter walk should be split...Read More