Just a reminder, Halloween workout will start at 10 am this Saturday!   A.  Power Clean + Hang Clean + Push Jerk @ 65%-75% Every 40 Seconds for 6 Mins (10 Reps) B.  Power Elizabeth 21-15-9 Power Cleans @ 135lb/95lb Ring Dips C.  3 x Plank holds w/Medball x 1 Min -Post results under comments...Read More

A.  15 Minutes of Pull-up/Muscle-up practice B1.  Push Press – 3 x 5 w/30 Sec Rest B2.  Reverse Hyper or Back Extensions – 3 x 12 w/30 Sec Rest  B3.  Bulgarian Split Squats – 3 x 12 (6R/6L) w/30 Sec Rest  B4.  Rope Climbs – 3 x 1 Min ME w/30 Sec Rest  -Post results...Read More

A.  AFAP  Buy-in – 1000M Row/800M Run  Followed by:  30 x T2B 20 x Thrusters @ 115lb/85lb  50 x Box jumps @ 24inch/20inch  20 x Thrusters  30 x T2B -Post results under comments  Read More

A.  High Bar Back Squats – 5 x 3 @ 70%-75% w/2 Min Rest (Advance:  1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95%)  B.  5 Rounds For Max Reps with a Running Clock  30 Seconds – Walking Lunges (1R/1L=1 rep)  30 Seconds – Pull-ups  30 Seconds – Lateral Burpee Box Jumps...Read More

[youtube=http://www.youtube.com/watch?v=qW5EPlENfq4&feature=relmfu] Halloween Workout – This Saturday at 10 am.  There will still be regular class at 8 am and Oly class at 9 am.   A.  Every 30 Seconds for 4:30 (10 total Reps)  1 Power Snatch + 1 Hang Snatch (Full Squat) @ 65%-75% of Max Snatch  B.  8 Min AMRAP  30 x Double-unders...Read More

Paleo Potluck – Starts at 12:00 pm Oct 21st at Jess and Jeremy Sutton’s house.  Bring a dish to pass around (make sure it’s paleo) and get to know everyone at CFP! A.  Front Squats  Set 1 – Every 30 Seconds for 5 Reps @ 70% -2 Min Rest Set 2 – Every 45 Seconds...Read More

A.  Clean&Jerks – 7 x 1 w/60-90 Sec Rest B.  4 Rounds AFAP 20 x Wallballs @ 20lb/14lb 5 x TNG Cleans @ 65%-75% C.  3 x 30 Lying Leg Raises -Post results under commentsRead More

A.  10-15 Minutes of HSPU practice   B1.  Shoulder Press (Jerk Stance) – 3 x 5 w/30 Sec Rest  B2.  Pull-ups (Supinated Grip) – 3 x ME w/30 Sec Rest  B3.  Bulgarian Split Squats – 3 x 5/5 w/30 Sec Rest B4.  Weighted Strict GHR – 3 x 10 w/30 Sec Rest  ……………… Recovery WOD...Read More

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1. In general, what is your background. I am originally from KY – Go Wildcats! I attended Apollo High School where I graduated & also attended the local business college and received a certificate of completion. Upon graduation, I packed my bags and moved to CA! Received an education in the “school of hard knocks and a little...Read More