Just a friendly reminder that there will be no 9am Olympic lifting class today.  You may use this time as an open hour. A.  Front Squats – 7 x 1 w/2 Min Rest B.  5 Rounds AFAP 30 x Walking Lunges 30 x Double-unders -Post results under commentsRead More

A.  Take 10 Minutes to establish a Max Height Box Jump  B.  20 Min AMRAP  5 x Deadlifts @ 225lb/155lb  10 x T2B  15 x Wallballs @ 20lb/14lb  C.  3 x 20 Hollow Rocks   -Post results under comments   Read More

CFP Boot Camp – Real Work = Real Results Starts January 7th 2013 Meets – Monday – Tuesday – Thursday at 7:30 pm – 8:30 pm 5 Weeks = 15 Sessions Early Bird Special –  $125.00 (Good thru December 17th) Register Here!!   A.  Take 20 Minutes to work on any skill/goats.   B.  EMOM...Read More

The Holiday PR Challenge has been pushed back to January 19th.  I  apologize for the inconvenience.  – Matt A.  Take 20 Minutes to establish a 1 rep Max Clean&Jerk  B.  2K Row AFAP  -Post results under comments  Read More

A.  Take 20 Minutes to establish a 1 rep max Back Squat  B.  3 Rounds  3 Min AMRAPS  5 x Thrusters @ 95lb/65lb  10 x Burpees  20 x DU  2 Min Rest after each round  -Post results under comments  Read More

Holiday PR Challenge  Who:  All CFP members  Challenge:  How much STRONGER and FASTER can you get in 5 weeks?   Challenge Prelims:  Week of December 3rd, Test your Max Snatch, C&J, and 2K Row during the daily gym programming for Monday and Wednesday.   Challenge Finals:  Saturday January 12th 2013 @ 9am.   Prizes:  TBA ...Read More

A.  Pause Front Squats (3 sec Pause 1st rep only) – 5 x 3 w/2 Min Rest  B.  5 Rounds AFAP  10 x Power Cleans @ 115lb/85lb  20 x Wallballs @ 20lb/14lb  30 x Double-unders  -Post results under comments  Read More

A.  Take 15-20 Minutes to establish a heavy hang Snatch (Above the knee)  B.  8 Min AMRAP  8 x T2B  8 x Kettlebell Swings  8 x Burpees  C.  3 x 30 Sec Side Planks (R/L)  -Post results under comments    Read More

A1.  TGU – (Heavy) – 3 x 3 (R/L) w/30 Sec Rest  A2.  Ring Rows (Feet on box) – 3 x ME w/30 Sec Rest  A3.  Bulgarian Split Squats – 3 x 10 (R/L) w/30 Sec Rest  B.  Annie  50-40-30-20-10  Double-unders  Sit-ups  -Post results under comments  Read More

This recipe is for 2-4 people – 2 if you are really hungry and looking for a “cheat” meal Sweet Potato Hash: 2 sweet potatoes, peeled and shredded in the food processor 1 large white onion, sliced into large rings 6 large white button mushrooms, sliced Bacon: 8-10 slices Meat: 2 pounds grass fed beef...Read More