Fitness – Performance – Sport A.  15 Minutes of Barbell Practice  B.  EMOM – 20 Mins  1 x Cycle of the Bear Complex  1 x Power Clean  1 x Front Squat  1 x Push Press  1 x Back Squat  1 x Push Press  -Post results under comments  Read More

New KB schedule starts next week, June 3rd.  Class Tuesday, Thursday beginning at 6 pm and Saturday at 10 am.  No Beginners KB. 5:30 INTERMEDIATE KB CLASS A. TAKE 15 MIN. TO FIND HEAVIEST TGU R/L B. AFAP 50 Snatches Rest 3 Minutes 100 1-Hand Swings -use snatch wt. bell for the swings 6:30 BEGINNER...Read More

Join fellow CFP members to go rock climbing at our local climbing gym Prairie Walls! We will be meeting at Prairie Walls @ 1pm Sunday June 9th. It will be a great time to get to know members outside of the gym and enjoy a little rock climbing! Never climbed before? No worries we have...Read More

Fitness – Performance A.  K2E – T2B practice B.  AFAP 3 x <-> 10M Farmer Carries @ 2 x 45lb/25lb plates 30 x Goblet Squats 3 x <-> 10M Farmer Carries 20 x Goblet Squats 3 x <-> 10M Farmer Carries 10 x Goblet Squats -Post results under comments  Read More

Main focus tonight is to feel what it truly means to be back on your heals. I have been focusing on this a lot the past few months and this is once again another attempt to really hammer it in. This is going to be a knowledge packed class so please come ready to learn....Read More

“CrossFit has completely changed my life, I had a back injury that I had been battling for months with no cure, I did the whole life challenge and I have had no back pain.  Everyday is a ah ha moment for me here.  I can’t get enough.  I have learned  a lot of things here,...Read More

Warm up- If you get to class early please start your barwork! you can never do enough! Snatch – 4 x 1  @ 95% Clean and Jerk – 4 x1 @ 95% Perform 7 to 8 warm up sets prior to reaching your 4×1 @ 95% Back Squats – 5×5 – goal is to beat...Read More

5:30 INTERMEDIATE KB CLASS A. 5 RDS 5 Double KB Clean & Press 5 Pull-Ups 5 Double KB Front Squat -Rest 60-90 Sec. between rounds B. 2 Push-up Ladders (1-5) -Do 5 Double KB swings between rungs   6:30 BEGINNER KB CLASS A. 5 RDS 5 R/L Press 5 R/L Bent over Rows 5 R/L...Read More

Fitness A.  Handstand Hold Practice B.  5 Rounds AFAP 200M Row  20 x Sit-ups Performance A.  Kipping HSPU/Strict HSPU Practice B.  5 Rounds AFAP 250M Row 25 x Sit-ups  Sport  A.  ME – UB Set HSPU @ 6inch/4inch Deficit  B.  5 Rounds AFAP  250M Row  15 x T2B -Post results under comments Read More

“Murph”  w/20lb vest  1 Mile Run  100 x Pull-ups  200 x Push-ups  300 x Squats  1 Mile Run  Partition the reps anyway you want  -Post results under comments  Read More