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

**** Turkey Throwdown ****   Are you signed up for a Team?…let’s do this! the Turkey Throwdown is an annual CFP tradition. Compete with your friends or make new ones and form a team. The WOD’s are real, but it’s all for fun. Compete in the AMCAP “As Many Cans As Possible”…CFP’s can collection for Channel 1 Food Bank. Team with the most Cans wins points toward the Turkey Throwdown! Function/KB A). Back Squat or Front Squat – work up to heaviest lift of the week B). 15 Min EMOM 5 DB Thrusters 5 Ring Rows 5 Burpees   Perform/Rx A). Back Squat or Front Squat – work up to heaviest lift of the week B). 15 Min EMOM 6 Thrusters (75/55) 6 Pull-ups 6 Burpees   Compete A). Back Squat or Front Squat – work up to heaviest lift of the week B). 15 Min EMOM 7 Thrusters 7 Pull-ups 7 Burpees  Read more

Join us on Saturday, Oct 24th for some interactive Trick or Treat fun! Anyone is invited.  Function/KB A). Heavy KB Complex 4 x (1L/1R) 3 Russian Swings 3 KB Cleans 3 KB Front Squats B). For Time: 10 Manmakers 400 m row 20 DB Snatch 30 Medball Slams 400 m Row 40 KB Swings 400 m Row   Perform/RX A). Heavy Snatch Single- 4 x 1 B). For Time: 5 Snatch (155/95) 400 m Row 10 Snatch (135/85) 400 m Row 15 Snatch (115/75) 400 m Row 20 Snatch (95/65) 400 m Row   Compete A). Heavy Snatch Single- 4 x 1 B). For Time: 5 Snatch (185/115) 400 m Row 10 Snatch (165/105) 400 m Row 15 Snatch (145/95) 400 m Row 20 Snatch (125/85) 400 m RowRead more

Function: A.) Bent Over Row 6×10 Single Leg RDL’s 6×5 B.) 21-15-9 Dbl KB Swings Dbl KB Fronts Squats Step ups (24/20) Perform/RX: A.) Bent Over Row 6×10 Single Leg RDL’s 6×5 B.) 21-15-9 Squat Cleans (115/75) Box Jumps (24/20) Compete: A.) Bent Over Row 6×10 Single Leg RDL’s 6×5 B.) 21-15-9 Squat Cleans (135/95) Box Jumps (30/24) _Results to BTWB!  Read more