Programming – cycle 3 – week 10 – 90% Snatch -4×1 Clean and Jerk – 4×1 You should take at least 5 warm up sets to get to 90% Back Squats – 6×3 – beat last week or work up to 90% for your last 3 sets RDL – 5×5   Link of the day...Read More

6:00pm KB CLASS A.  5RDS 5 DBL KB SWINGS 5 DBL KB CLEANS 5-10 PUSH-UPS 5 DBL KB FRONT SQUATS REST 30-90 SEC B.  5 RDS 1st 30 sec. – 5 2-Hand Swings 2nd 30 sec. – 10 2-Hand Swings 3rd 30 sec. – 15 2-Hand Swings 4th 30 sec. – 20 2-Hand Swings 5th...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

10:00 AM KB CLASS A. 2 RDS 10 R/L 1-Hand Swings 5 R/L C&P 10 R/L 1-Hand Swings 5 R/L FS 10 R/L 1-Hand Swings TGU L/R 10 R/L 1-Hand Swings 5 R/L Snatch 10 R/L 1-Hand Swings   B. 5 RDS 10 2-Hand Swings 10 Push-UpsRead More

Warm up – flat healed snatches and cleans 2-3 minutes – Hanging heal snatches and cleans – 2-3 minutes Programming Snatch – daily training max – 3 misses Clean and Jerk – daily training max – 3 misses The Majority of the class will be devoted to snatch and clean and jerk. You do not...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

6:00PM KB CLASS A. 5 RDS -TGU L/R -Snatch 5 L/R B. 4 RDS At the top of the minute complete 10 1-Hand Swings.  Rest in the Rack position.  At the top of the next minute perform 1 Thruster and switch hands and repeat. -1 RD consists of 1 min.  of each L/R hands and...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