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

  Have you heard about the new CFP class?! Yoga Plus is here! Yoga Plus is unlike your traditional yoga class in that it has a faster paced warm-up, a 10-20 minute REV style AMRAP, followed by a restorative yoga flow for the cool down and recovery. Yoga Plus is great for those looking to add pep to your yoga and little less CrossFit. Classes are Monday wand Wednesday at 5:30 pm in Black Gym Wear comfortable clothing, bring a mat if you have one, shoes are optional on most days but have them handy just in case. Namaste!   Function A). Turkish Get Up – 5 x 2L/R B). 7 Min AMRAP 1 Dbl KB power swing 2 Air Squat 2 Dbl KB power swings 4 Air squats 3 Dbl KB power swings 6 Air Squats and so on…   Perform A). Clean and Jerk Heavy Single Finish with drop set of 4 x...Read more

Function: A.) Double KB strict press 6×10 Finish…… 1x ME push ups B.) 5 rounds 15 ring rows 15 Step ups (24/20) 15 Wallball (20/14) Perform/RX: A.) Strict Press 6×10 Finish…… 1x ME push ups *try to beat last week B.) 5 rounds 15 Pull-ups 15 Box Jump (24/20) 15 Wallball (20/14) Compete: A.) Strict Press 6×10 Finish…… 1x ME push ups *try to beat last week B.) 5 rounds 15 C2B 15 Box Jump (24/20) 15 Wallball (25/20) -Results to BTWB    Read more