A.  Speed/Agility 3 x Sets – 10 x Lateral Bounds @ 28inch/24inch w/1 Min Rest  3 x Sets – 10 x Box Jump Rebounds @ 28inch/24inch w/1 Min Rest B.  STRENGTH (Day 2/Week 6) Clean & Jerk – 7 x 1  Power Jerk – 3 x 5 Hang Clean Pulls (Pos 2) – 3 x...Read More

This is the last week of the 6 week general strength cycle.  We’ll be taking a full recovery week followed by a 6-9 week Olympic lifting/strength cycle.   A.  STRENGTH (DAY 1/Week 6)  Strict Press – 3 x 10 (Go to failure)  Bench Press – 3 x 12  Bentover Rows (Reverse Grip)– 2 x 15 ...Read More

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10:00AM KB CLASS A. 5 RDS SINGLE KB COMPLEX Complete 5 Reps with Right/Left of the following movements: 1-Hand Swing Snatch Clean & Push Press Rest 60-120 sec between rounds B. Tabata (20 sec work/10 sec rest x 8 rds) Scorpion Push-up Rest 1 minute Reverse Lunge with twistRead More

Announcements  -Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays.   -Memorial Day Murph is just around the corner.  On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present.  CFP will be raising money for the Wounded...Read More

A.  STRENGTH (Day 5/Week 5) SOTS Press – 3 x 10  Incline Bench Press – 3 x 12  Bentover Rows – 2 x 15  Alternating DB Curls – 2 x 20 (10 each)  Dumbbell Rows – 2 x 10  Back Squat – work up to a heavy 6 rep set   Pull-overs – 1 x...Read More

A.  STRENGTH (Day 4/Week 5) 5 sets – 150M Row – 10 x Lateral box jumps w/30 Sec Rest Snatch – 5 x 1 Power Pulls – 3 x 5  Snatch Push Press – 3 x 5  Weighted Close Grip Pull-ups – 3 x 12  GHD-Sit-ups – 3 x 15  GHR – 3 x 15...Read More

Announcements  -Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays.   -Memorial Day Murph is just around the corner.  On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present.  CFP will be raising money for the Wounded...Read More

  5:30 INTERMEDIATE KB A. 5 RDS TGU+5 Front Squats Right/Left TGU from ground to standing, bring KB from OH into rack position, perform 5 front squats, press KB to OH position, TGU from standing position to the ground.  Switch hands. B. 5 RDS 5 R/L Snatch – Heavy 5 pull ups C. 2 x...Read More

Announcements  -Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays.   -Memorial Day Murph is just around the corner.  On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present.  CFP will be raising money for the Wounded...Read More