There will be only 2 classes today at 8am and 9am, Happy Memorial Day!  A.  MURPH  For total time:  1 x Mile Run  100 x Pull-ups  200 x Push-ups  300 x Air Squats  1 x Mile Run  -In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th,...Read More

A.  OHS – 5 x 1 w/60 Sec Rest  B.  Back Squat – 1 x 20 UB (5lb increase) Choose your WOD  C1.  Pheezy  3 Rounds AFAP  5 x Front Squats @ 165lb/110lb  18 x Pull-ups  5 x Deadlifts @ 225lb/155lb  18 x T2B  5 x Push Jerks @ 165lb/110lb  18 x HR push-ups  or ...Read More

A.  Thrusters – 4 x 5 w/90 Sec Rest  B.  In Groups of 3-4 Complete  200M Run (Together)  200 x Pull-ups  200M Run (Together)  200 x Thrusters @ 65lb/45lb  200M Run (Together)   Everyone in your group must be present before moving onto the next movement.   -Post results under comments  Read More

A.  20 Minutes of Muscle up/Pull-up progression and practice B1.  3 x 3-5 MU or 8-10 Pull-ups B2.  3 x 20-30 Double-unders C.  12 Minute AMRAP  10 x Hand release push-ups  20 x Double unders  200M Row  -Post results under comments    Read More

Steve and Cally Vinz [youtube=http://www.youtube.com/watch?v=tuiBalZh0mk&feature=youtu.be] Steve Vinz  1. In general, what is your background? My athletic background is obviously dated….however, I played high school sports (baseball, basketball, and football), college sports (baseball), ran 2 marathons (Grandma’s Marathon and Twin Cities Marathon), ran several 10K’s, and biked a couple of centurions. 2. Age, occupation? 58, Sr....Read More

-The CFP Kettlebell Class starts today at 5:30 pm in the progression room!  RKC instructor Cory Felderman will be teaching basic RKC movements with a combination of body weight movements to create a fun and effective workout for all skill levels.  -Regular CrossFit Class will also be as scheduled at 5:30pm in the Main Room....Read More

Congrats to team CFP on their 13th place finish at the 2012 North Central Regional! Kettlebell classes start this week, check the schedule for our new hours. A. 5×1 – (1x Clean Deadlift, 1x Power Clean, 1x Hang Squat Clean, 1x Full Squat Clean) B. 3 Rounds AFAP 400m Run 21 Kettlebell Swings 50 Double...Read More

A.  Push Press – 5 x 3 w/2 Min Rest  B.  10 Min AMRAP of TGU  C.  10 Minute AMRAP  10 x Wallballs  10 x K2E 10 x Hand release Push-ups  -Post results under comments  Read More

A.  Deadlifts – 5 x 5 w/2 Min Rest  B.  5 Rounds AFAP 200M Run  20 x Russian Swings  10 x Burpee Box Jumps  C1.  3 x 15 – Back Extensions  C2.  3 x 20 – Lying Leg Raises  -Post results under comments  Read More

A.  15 – 20 Minutes of Rope Climb Practice  “Bring long socks!” B1.  Rope Climbs – 3 x 3 w/30 Sec Rest  B2.  Handstand Hold – 3 x ME “Max Effort” w/30 Sec Rest  C.  Annie  50-40-30-20-10 Double-unders (3:1 singles to doubles)  Sit-ups  -Post results under commentsRead More