A.  STRENGTH (Day 4/Week 4) Max effort box jumps – 3 x 5 Snatch – 5 x 2  Power Snatch (Low Blocks) – 3 x 3  Snatch Balance – 3 x 3  Snatch Push Press – 3 x 5  Weighted Close Grip Pull-ups – 3 x 12  GHD-Sit-ups – 3 x 15  GHR –...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

No Classes tonight.  Stay tuned for updates. 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...Read More

    All you need is a kettlebell and a thong, and a shovel.   No Classes tonight.  Stay tuned for updates.   5:30 INTERMEDIATE KB A. 5 RDS 1 TGU L/R 10 2-Hand Swings 5R/L 1-Hand Swings   B. 32 RDS Every 15 Seconds alternate: 2-Hand Swings Rest Sit thru Rest   6:30 Beginner...Read More

A.  STRENGTH (Day 3/Week 4) Reverse Hyper (Light Weight) – 3 x 15  Hollow Rocks – 3 x 20  Dumbbell Alternating Press – 3 x 10 (20 reps total)  Close Grip Bench – 3 x 12  Bentover Rows – 2 x 15  Reverse Curls – 2 x 10  Back Squat – 5 x 3   ...Read More

Fitness  A.  Cleans – 3 x 5  B.  Scaled Elizabeth  21 – 15 – 9  Power Cleans  Push-ups  Performance  A.  Take 15-20 mins to establish a max Clean  B.  Elizabeth  21 – 15 – 9  Power Cleans @ 135lb/95lb  Ring dips  Sport  A.  10 Min AMRAP Yolk Carry w/Partner @ 225lb + 2 – 1.5...Read More

What is your favorite workout montage? 5:30 Intermediate KB  A. 5 RDS DOUBLE KB COMPLEX 5 Cleans 5 Push Press 5R/5L Reverse Lunges rest 60-90 sec between rounds   B. 10 RDS EMOM 6 R/L Snatch   6:30 Beginner KB A. 6 RDS 5 KB Deadlift 5R/L Floor Press 5 Goblet Squats rest 60 sec....Read More

Fitness  A.  Back Squat – 3 x 5  B.  5 Rounds AFAP  200M Run  15 x Sit-ups  15 x Jumping Squats  1 Min Rest after each round  Performance  A.  Back Squat – Take 20 mins to establish a 1 rep max  B.  5 rounds AFAP  200M Run  10 x T2B  20 x Jumping Squats @...Read More

  A.  Speed/Agility 5 x Sets – 10 x Lateral Bounds @ 28inch/24inch w/1 Min Rest  B.  STRENGTH (Day 2/Week 4) Clean & Jerk – 5 x 2  Power Cleans from Low Blocks – 3 x 3 Behind the neck Push Press – 3 x 3 Clean Pulls – 3 x 5 Weighted Pull-ups –...Read More

Fitness  A.  Snatch Balance – 3 x 5  B.  10 Min AMRAP  10 x OHS  10 x Box jump overs  Performance  (Testing week for Performance)  A.  Take 15 mins to establish a max Snatch  B.  10 Min AMRAP  10 x OHS @ 95lb/65lb  10 x Box jump overs @ 24inch/20inch  Sport A.  EMOM – 8...Read More