Function A). BS / FS Heavy Single B). 12 Min AMRAP 12 DB Thrusters 50 Single Unders 12 Sit-ups   Perform A). BS / FS Heavy Single B). 12 Min AMRAP 12 Thrsuters (95/65) 35 DU 12 Sit-ups   Compete A). BS / FS Heavy Single B). 12 Min AMRAP 12 Thrusters 35 DU Thruster weight increases each round. Men: 75, 95, 115, 135… Women: 55, 65, 75, 85…Read more

Function A). Dbl KB OHS – 6 x 3 B). 5 Rounds 10 single arm KB OHS (5L/5R) 10 Dips 2 Lap Run   Perform A). OHS – 6 x 3 (from squat rack) B). 5 Rounds 10 OHS (135/95) 10 Dips or 1-3 MU 400 m Run   Compete A). OHS – 6 x 3 (from rack) B). 5 Rounds 5 OHS (185/125) 5 MU 400 m RunRead more

CFP socks for our Festivus competitors!! Gonna be working out in style.  Function A). Carry sand bag across parking lot Sprint back B). 4 Rounds, each round on 5 min 250m Row 12 Lunges 10 Situps 8 Dbl KB DL 6 Burpees  Perform A). Carry sand bag across parking lot Sprint back B). 4 Rounds, each round on 5 min 300 m Row 10 Lunges 10 T2B 10 DL (185/125) 10 Burpees   Compete A). Carry sand bag across parking lot Sprint back B). 4 Rounds, each round on 5 min 300 m Row 12 Lunges 12 T2B 12 DL (245/165) 12 BurpeesRead more

Woot! Way to go! CFP has 14 athletes competing at this year’s Festivus Games at CrossFit LaCrosse!  Not competing?…come and cheer for the CFP athletes! Saturday 10/17, 9:30am start.  Function A). Double KB Front Squat – 6 x 3 3 second pause on all 3 reps 3 Strict Chin ups after each set B). 4 Rounds 1 min GI Jane 1 min wall walks 1 min Bike 1 min DB Snatch 10 sec transition between rounds 1 min rest between rounds Perform A). Front Squat with Pause – 6 x 3 3 second pause on all three reps 3 Strict chin ups after each round B). 4 Rounds 1 min GI Jane 1 min HS walk or HS Hold or shoulder touches 1 min Bike 1 min KB Snatch (1.5/1) 10 sec transition between stations 1 min rest between rounds   Compete A). Front Squat with Pause – 6 x...Read more

There are a lot of people who go through life passing up opportunities due to a variety of reasons, including fear of failure. But most people just regret the things they never tried when they look back on their lives. Jandra isn’t one of those people. She sets goals. And she crushes them. All while balancing her work and family life. How she does what she does we’ll never know. We can only hope to catch a little awesome the next time we rub shoulders with her at the gym. Here’s a little insight into Jandra’s life. Q: What do you do for a living? A: I am a finance manager at Rochester Toyota. Q: What’s your favorite thing to do outside of the gym? A: Spend time with family and friends. Cleaning… my family & friends say I’m a neat freak! Q: Favorite genre of music? A: Rock of...Read more