Fitness  A.  5 Sets  5 x KB Front Rack Squats – Heavy!  45 Sec Rest  5 x KB RDL – Heavy!   B.  Every 2 Mins for 20 Mins (10 Sets)  150M Row/Run  5 x Deadlifts  Performance A.  Establish a 10 Rep Back Squat  B.  Every 2 Mins for 20 Mins (10 Sets)  150M Row/Run ...Read More

NEW KB CLASS SCHEDULE: MONDAY, WEDNESDAY, FRIDAY AT 6PM 6:00 PM KB CLASS Following workouts will have movements that are performed as a superset (perform both movements before taking a rest).  During rest periods we will work on most important mobility/stretch/reset for each individual for at least 60-90 sec. A. 5 RDS -5 SQUATS -5...Read More

Fitness  A.  EMOM – 10 Mins  Even – 5 x BB Push Presses  Odd – 10 x Russian Swings  B.  Scaled Fran  21 – 15 – 9  Thrusters  Ring-Rows Performance  A.  EMOM – 10 Mins  1 x Snatch – 80%-90%   B.  Fran  21 – 15 – 9  Thrusters @ 95lb/65lb  Pull-ups  Sport  A.  EMOM...Read More

Moving day!  No classes today.  New schedule starts next week.  KB class Mon, Wed, Fri at 6 pm.Read More

There will be no regular classes today due to the move to the new space.  Moving will start around 9amRead More

CFP Boot Camp   Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  For more details and to register follow this link.  Only 3 spots left! Fitness A.  4 Sets 30 Sec Dbl Kettlebell Rows 30 Sec Single-unders B.  AFAP 800M Row/Run buy in 3 Rounds 30 x Single-unders 20 x Walking Lunges 10 x Divers...Read More

Cycle 3 – Week 13 – Session 2 Program intensity – 80% A.) Power Clean – Front Squat x2 , Push Press x2 , Split Jerk x2 – 5 reps add weight each time B.) Snatch – 3Pos dead lift + extension, Pull plus extension, full snatch – 15 minutes Clean – 3 Pos dead...Read More

    6:00 PM KB CLASS A. 100 2-H SWINGS AFAP B. 5 RDS – TGU L/R -5 R/L GOBLET SQUATS C. 100 1-H SWINGS AFAP D. 3 X 1 MIN. DBL KB RACK HOLDSRead More

CFP Boot Camp   Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  For more details and to register follow this link.  Only 4 spots left! Fitness A.  4 Sets  5/5 x Strict KB Press  45 Sec Rest  10 x Power Swings  45 Sec Rest  10 x Hollow Rocks  45 Sec Rest  B.  4 Rounds  60...Read More

One at a Time: Everyday PR’s   I will be the first person to say that I would love to hit a PR (personal record) everyday. I mean everyday I want to go home and say, “YES!!” I totally hit that big weight or I finally did a muscle-up. In reality though, I am only...Read More