A1. HSPU – 3 x ME w/60 Sec Rest A2. Strict Pull-ups any grip – 3 x ME w/60 Sec Rest B. Pick either 1. 4 x 500M Row – 1:1 – Work:Rest or… 2. 4 x 400M Run – 1:1 – Work:Rest C. Mobility Take 1-2 Thoracic, Upper and Lower extremity mobility drills from...Read More
Don’t forget about our mobility class at 6:30 pm held in the warehouse space!!! A. 1 – Clean + 2 – Hang Cleans (above the knee) – EMOM for 8 Mins @ 65% B. 1 – Push Jerk + 2 – Split Jerks – EMOM for 8 Mins @ 65% C. AFAP 21-15-9 American Swings...Read More
A. Back Squats – 4 x 3 @ 65% w/60 Sec Rest B1. GHD Sit-ups – 3 x 10 w/60 Sec Rest B2. Weighted Lunges – 3 x 5 (R/L) w/60 Sec Rest C. 8 Min AMRAP 20 x Double-unders 15 x HR Push-ups -Post results under comments Read More
This week is going to be a de-loading and recovery week. We will be spending extra time on Mobility each day. Along with that, the WODs will be less intense and lighter in both weight and duration. This is a much needed opportunity to let your body rest and recover while still getting to workout. What...Read More
-Community workout and free kids workout at 12pm!!! A. AFAP 15-12-9 Deadlifts Push Press @ 135lb/95lb 5 Min Rest B. AFAP 800M Run 5 Min Rest C. AFAP 15-12-9 Power Cleans @ 135lb Burpees -Post results under comments Read More
A. 10 Minutes to establish a “heavy” barbell TGU B. With a Partner Complete AFAP: 1600M Run @ 400M Splits 60 x Thrusters @ 95lb/65lb 2000M Row @ 500M Splits 60 x Back Squats @ 95lb/65lb 800M Run @ 200M Splits C. 100 x Partner sit-ups -Post results under comments Read More
We ain’t just whistling dixie… CFP’s Mission/Vision Statement: “Mission: To provide Rochester Minnesota’s most effective health and fitness training. Vision: A community that is healthy, strong and vital, who’se participants have the courage to live outside the generally accepted as “normal” belief that health, fitness and vitality must decline with age.” The Whole Life Challenge...Read More
WLC is Live. Register Today! [youtube http://www.youtube.com/watch?v=Yj9QImllEYs&w=560&h=315] The Whole Life Challenge is an 8-week health and fitness challenge designed to turn you into a diggin’ deep, nose-to-the-grindstone, what are you made of, no-crying-in-CrossFit, swinging for the fences master of your physical and mental destiny! The WLC started at CrossFit LA a year and a half...Read More
CFP member and Rock Star! Jennifer Brickley Video CFP’s next boot camp starts next Monday the 20th and meets Monday, Wednesday, and Friday from 5:30 pm – 6:30 pm. The boot camp is a great way for any new comer to CFP to get in better shape with excellent coaching, fun workouts, and a great...Read More
