Announcements: -The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [...Read More
This is the end of recovery week, today is designed to get us ready for PR weights next week. Snatch – Work up to 1 rep @ 90% of your current PR Clean and Jerk – Work up to 1 rep @ 90% of your current PR – please take at least 6 to 7...Read More
Good Luck athletes at Rochesterfest Triathlon and Star of the North Games! NO KETTLEBELL CLASS TODAY Home workout: A. 3 RDS 10 Pump Stretch 10 Face the Wall Squats 10 Wall Slides B. 10 Min. Crawling C. Run/Walk 5k Read More
Announcements: -The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [...Read More
Join us for the CFP – PR challenge! Cost : SWEAT, BLOOD, and lots of awesomeness!!! The challenge starts July 20 and goes through Oct 5th! To sign up please add your name to the document posted on the CFP Facebook page or in the Gym next to the announcements board. We will start by...Read More
Programming Snatch – Pos 1 drill – 12 minutes – add weight as your technique feels better Clean and Jerk – Pos 1 drill – 12 minutes – same as above for adding weight Front Squats – 2×6 – warm up with at least 2-3 sets prior. Good Mornings – 3×15 extra MOBILITY –...Read More
Announcements: -The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [...Read More
Announcements: -The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [...Read More
This is a recovery week designed to set us up for some monster PR’s next week. Warm up – if you arrive early grab a kettle bell and perform 3 sets of 15 Goblet squats. Programming – Week 11 – 80% Recovery Snatch – 4×2 Clean and Jerk – 4×2 As always make...Read More
