**** 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

Function: A.) Double KB OHS – 6×3 B.) 20 min AMRAP 10 Pull-ups or ring rows 15 KB Swings 2 lap run Perform/RX: A.) OHS – 6×3 * From Squat Rack B.) 20 min AMRAP Max set MU or 10 C2B 15 American KB Swings (1.5/1) 2 lap run Compete: A.) OHS – 6×3 * From Squat Rack B.) 20 min AMRAP Max set MU 15 American KB Swings (2/1.5) 2 lap run -Results to BTWB  Read more

David & Sarah Shaw are all in.  And they’re all in, together.  Teamwork has taken human form and they’re paving the way for other couples to crush goals, live healthier, and enjoy each other, just as they have. How long have you been claiming each other? S: We just celebrated our 17-year wedding anniversary a couple weeks ago. We were hanging out for another couple of years before that. Who found CFP first? D: I did through a friend. He tried to get me to come to friends and family nights for many months before I finally tried it. Took me another 6 months before he convinced me to give the January boot camp a try. I talked my wife into joining the boot camp with me. We’ve been members ever since. What’s the worst thing to say to your partner in the middle of a workout? S: Hurry up!...Read more