Function: A.) KB Clean and Press Single arm. 5 min. AMRAP (Switch arms as needed) B.) 5 rounds 12 Dbl KB Deadlift 9 Dbl KB Swings 6 Dbl KB Push Press Perform/RX/Compete: A.) Clean and Jerk 1 RM B.) “DT” 5 rounds: 12 Deadlift (155/105) 9 Hang Power Clean (155/105) 6 STO (155/105) or “Heavy...Read More

All levels: A.) Make up Day – Back Squat – 1RM – Snatch – 1 RM – Clean and Jerk – 1RM B.) Make Up WOD  Or 5k Run/Row -Results to BTWB.Read More

  Function: Snatch test: A.) KB Snatch/1 arm swings 5 min. AMRAP for reps. B.) 3 rounds 25 KB russian swings Run to grass and back C.) 3×1 min plank Perform/RX/Compete: A.) Max Snatch * 3 miss rule B.) “Isabel” For time: 30 Snatches (135/95) or “Heavy Isabel” For time: 30 Snatches (165/115) C.) 3×1...Read More

    All Levels: A.) Max Height Box Jump  3 misses and your done B.) “Helen” 3 rounds 400 m run 21 American KB Swings (1.5/1) (Function Russian Swings) 12 Pull-ups  Read More

All Levels: “CrossFit Total” 3 attempts to find a 1RM Back Squat Strict Press Deadlift Score is total pounds total pounds lifted between all 3 1RM’sRead More

Function: A.) Turkish Get up 4×1(L/R) B.) 10 min AMRAP 5 KB Snatch (each arm) 15 Sit-ups 15 Wallball Perform/RX: A.) Snatch Balance 4×1 B.) 10 min AMRAP 5 Power snatch (115/75) 15 T2B 15 Wallball (20/14) Compete: A.) Snatch Balance 4×1 B.) 10 min AMRAP 5 Power snatch (145/95) 15 T2B 15 Wallball (25/16)...Read More

Function: A.) DB KB press 4×2 * in between sets 10 heavy swings B.) 6 rounds 5 Dbl KB Push Press Heavy 10 step ups (24/20) 100 Single unders Perform/RX: A.) Strict Press 4×2 * in between sets 6 single leg box jumps B.) 6 rounds 5 STO (155/105) 5 Box Jump (30/24) 40 Dubs...Read More

  August 24 – 28th Hey CFP! The last week of August (24th) we are having a summer sale! We will have a bargain table set up by the front door / retail area.   Everything must go! All T-shirts – $15 (Normally $25) All SweatShirts – $40 (Normally $55) We will also have old...Read More

Function: A.) DB KB Front Squats 4×2 * 3 strict C2B Pull ups between sets B.) 5 min AMRAP 1 Dbl KB Front Squat 1 burpee 2 Dbl KB Front Squat 2 burpee 3 Dbl KB Front Squat 3 burpee and so on… rest 5 min. and repeat with DL instead of Front Squat Perform/RX: A.)...Read More

By Jenna M. We’re a few days away from TEST WEEK and although we’re sure to see many, many PR’s, the mere thought of testing 1 rep maxes causes anxiety for some. Never fear; we’ve got some tips to make sure your test week is relaxing, empowering, and FUN. Don’t Stress.  You’re here because you want improvement,...Read More