A.  Back Squat – 5 x 5 @ 75% w/2 Min Rest  B.  Bulgarian Split Squats – 3 x 8 w/30 Sec Rest  (Both Legs)  C.  5 Rounds AFAP  400M Run  15 x Hang Power Cleans @ 155lb/105lb  -Post  results under comments    Read More

A.  Bench Press – 5 x 3 w/90 Sec Rest  B.  10 Minutes of Alternating TGU – Med Heavy  C.  AFAP:  500M Row  30 x Burpees  15 x Push Presses @ 95lb/65lb  100 x Double-unders  15 x Push Presses @ 95lb/65lb  30 x Burpees 500M Row  -Post results under comments  Read More

Congratulations to all our CFP members that participated in the RochFest Triathlon this past weekend! Interested in getting a new pair of Inov8 shoes?  CFP will be placing an order in at the end of this month, all members will get 15 dollars off of the original retail price.  Order sheet and catalog are located...Read More

The Tests:   A1.  Max Attempt Handstand Walk  A2.  Max Attempt Box Jump  A3.  Max Attempt Broad Jump  A4.  Max Attempt pull-ups  You have three attempts per movement to establish your max effort.   B.  AFAP  21-18-15-12-9-6-3  Pull-ups  Complete after each round 15 walking lunges and 15 sit-ups  -Post results under commentsRead More

A.  Hang Power Cleans – 5 x 3 w/90 Sec Rest  B.  5 Cycles AFAP of:  3 Rounds:   5 x Hang Power Cleans 185lb/115lb 30 x Double unders  10 x Wallballs @ 20lb/14lb  Rest 2 Mins after each cycle   -Post results under comments      Read More

A.  10-1 Ladder of Unbroken Ring Dips- rest as needed between sets  B.  Rope Climbs – 3 x 3 w/90 Sec Rest  C.  20 Minute AMRAP  20 x Swings  200M Row  20 x Push-ups  -Post results under comments  Read More

A.  Front Squats – 5 x 3 w/90 Sec Rest  B.  5 Rounds For time:  15 x Thrusters @ 75lb/55lb  400M Run  15 x Pull-ups  -Post results under commentsRead More

Kids Class at 6;30 pm Tonight! A.  Power Clean & Push Jerk – 5 x 3 w/3 Min Rest  B.  12 Min AMRAP  1 x Ground to Overhead @ 155lb/105lb  1 x T2B  2 x Ground to Overhead  2 x T2B 3 x Ground to Overhead  3 x T2B  …….Continue till the time expires  ...Read More

A.  CrossFit Total  3 Attempts for the following lifts  Back Squat  Shoulder Press  Deadlift  Score equals the total for all three lifts.  We’ll be starting a 4 week / 3 days a week squat cycle starting next Monday.   B.  AFAP  21-15-9  Wallballs @ 20lb/14lb   Burpees  -Post results under comments  Read More

-Going away pool party for Rob, Laura, and Jorge at Drew and Julie Flaada’s house.  Starts at 2:30pm, bring some food to share and beverages to drink.  Address is 2431 Wilshire LN NE, Rochester.   A.  Take 15 Minutes to establish a 1 rep max Front Squat  B.  For time:  30-20-10  Row for Calories  T2B ...Read More