Cycle 3 – Week 1 – Session 3 Intensity – 85% A.) Sots Press – 3×5 Snatch Balance – 5×2 Barwork   B.) Snatch – 3 pos DL + Pos 2 Hang snatch – 7-10 reps Front Squats – 4×2 – w / pause on 1st rep RDL’s – 5×5   C.) Planks – 3...Read More

6:00 PM KB CLASS A. 10 RDS – 10 DBL SWINGS – 5 R/L SEE SAW PRESS – 5 SQUATS B. 3 X 1 MIN. RACK HOLDSRead More

Announcements CFP will be closed December 24th, 25th, and January 1st.  We will also be having a skeleton schedule starting December 23rd through the New Years.  Please check the schedule for all the updates!  SAVE THE DATE!!!  Please join us for the official CFP Grand Opening Celebration on Saturday January 4th starting at 12 pm –  4...Read More

Cycle 3 – Session 2 – Week 1 Intensity – 85% A.) Sots Press – 3×5 Muscle Clean + Power Jerk – 6×1 Barwork   B.) CandJ – 3×1 80% (1@85%) Back Squats – 4×3 @ 85% GM – 4×7   C.) Hollow Rocks – 1 min. Mobility Extra – Hamstrings Thoughts for the day:...Read More

Announcements CFP will be closed December 24th, 25th, and January 1st.  We will also be having a skeleton schedule starting December 23rd through the New Years.  Please check the schedule for all the updates!  SAVE THE DATE!!!  Please join us for the official CFP Grand Opening Celebration on Saturday January 4th starting at 12 pm –  4...Read More

Cycle 3 – Week 1 – Session 1 intensity – 85% Notes: the start of a peaking cycle A.) Sots Press – 3×5 Muscle Snatch + Snatch Drops – 6×1 Barwork   B.) Snatch – 5×1 Behind neck strict Press – 5×5   C.) Planks – 3 min. Extra – Chest/back Thoughts: Hustle every day.Read More

6:00 PM KB CLASS A. 2 RDS 3 TGU TO ELBOW 10 1 HAND SWINGS 3 TGU TO HAND 10 1 HAND SWINGS 3 TGU TO HALF KNEELING 10 1 HAND SWINGS TGU 10 1 HAND SWINGS SWITCH HANDS B. 100 2 HAND SWINGS AFAP  Read More

Announcements CFP will be closed December 24th, 25th, and January 1st.  We will also be having a skeleton schedule starting December 23rd through the New Years.  Please check the schedule for all the updates!  SAVE THE DATE!!!  Please join us for the official CFP Grand Opening Celebration on Saturday January 4th starting at 12 pm...Read More

The Test With a 50 minute Running Clock A.  10 Minutes to establish a 1 RM Power Snatch B.  10 – 20 Minute 3 Rounds AFAP 10 x HSPU or 20 CG Push-ups 50 x Double-unders or 25 x Tuck Jumps C.  20 – 25 Minute 5 Min AMRAP Squat Cleans + Jerks @ 165lb/110lb...Read More

Cycle 2 – Week 4 – Session 5 Intensity – 85% Notes: Today and tomorrow’s session are good days to go heavy! 3 miss rule is in effect. A.) Sots Press – 3×5 Power Snatch + snatch drop – 5×2 Barwork – 30 reps   B.) Snatch – 85% +5 – should be heaviest snatch...Read More