A.  Back Squats – 5 x 5 w/2 Min Rest B.  For Total Reps 5 Min Max Calories 4 Min Max Box jumps @ 24inch/20inch 3 Min Max Double-unders 2 Min Max Wallballs @ 20lb/14lb 1 Min Max T2B C.  Mobility -Post results under commentsRead More

Don’t forget about CFP’s community workout this Saturday at 12 pm as well as our FREE kids workout with Jen and Julie.  Experience excellent coaching, awesome community, and a fun challenging workout at the best fitness facility in Rochester. A.  Take 20 Minutes to establish a 1 rep Max Snatch  B.  Squat Snatch – EMOM...Read More

A.  Push Press 4 x 5 w/90 Sec Rest  B.  5 Rounds  2 Min AMRAP  10 x Push Presses @ 95lb/65lb  Max Calorie Row for the remainder of the period  1 Min Rest after each round   C.  Mobility  -Post results under comments    Read More

Kettlebell training is accessible and practical for all. From the elite athlete looking for an edge, to the sedentary person looking to discover fitness for the first time. And everyone in between. All can benefit. Top Fitness Trend for 2009 The American Council on Exercise (ACE), America’s leading authority on fitness, included kettlebells among the...Read More

A.  Hang Squat Cleans – 5 x 3 w/2 Min Rest  B.  AFAP    21-15-9  Hang Power Clean @ 135lb/95lb  Pull-ups  C.  Mobility  -Post results under comments  Read More

A1.  ME Strict Pull-ups + 5 Kipping Pull-ups w/30 Sec Rest A2.  Ring Dips – 3 x 10-12 w/30 Sec Rest  A3.  Box Jumps – 3 x 5 @ 40inch/30inch w/30 Sec Rest  B.  AFAP  5 Rounds  250M Row  20 x Wallballs @ 20lb/14lb  20 x Burpee Box Jumps 24inch/20inch  C.  3 x 20 –...Read More

A.  7 x 1 – Power Clean + 2 x Push Jerks w/90 Sec Rest  B.  20 Min AMRAP  5 x Kettlebell Cleans + Press (R/L)  10 x Power Swings (Stop/Go)  20 x Double-unders C.  Mobility  -Post results under comments  Read More

New Oly and Kettlebell classes start today.  If you’re planning on following the Oly program you may follow this LINK  and get the the entire month of programming.  Athletes may use the level 1 Oly class (In the warehouse space) to warm-up for the level 2 class at 6:30 pm.  Any questions or concerns can be...Read More

-The Barbell Club T-shirts/Thermals/Tank order will be placed this Friday.  If you’re interested placing an order please follow this LINK and put your order in the google document or contact Matt at [email protected].   -New class updates starting this week! 9 additional hours of classes have been added!   A.  Snatch – 7 x 2...Read More

A.  Power Cleans – 4 x 3 TNG w/90 Sec Rest B.  8 Rounds AFAP 5 x Clean and Jerks @ 155lb/105lb  20 x Double-unders 12 x Wallballs @ 20lb/14lb   C.  Mobility  -Post results under comments Read More