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) -results to BTWB!    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 Compete: A.) Strict Press 4×2 * in between sets 6 single leg box jumps B.) 6 rounds 5 STO (205/125) 5 Box Jump (30/24) 50 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 but still functioning exercise equipment on sale as well. So if you were thinking about buying a T-shirt or sweatshirt August is your month!   Be well, always. – CFP Staff    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.) Front Squats 4×2 * 3 strict C2B Pull ups between sets B.) 5 min AMRAP 1 Front Squat (135/95) 1 bar facing burpee 2 Front Squat (135/95) 2 bar facing burpee 3 Front Squat (135/95) 3 bar facing burpee and so on… rest 5 min. and repeat with DL instead of Front Squat Compete: A.) Front Squats 4×2 * 3 strict C2B Pull ups between sets B.) 5 min AMRAP 1 Front Squat (185/115) 1 bar facing burpee 2 Front Squat (185/115) 2 bar facing burpee 3 Front Squat (185/115) 3 bar facing burpee and...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, but failing to PR does not define you, or make you a failure.  Test Week is an opportunity to take a snap shot and progress from here. Don’t sacrifice form for a PR.  Bad form is as good as a no rep.  Or worse.  Why cheat yourself?  Keep your form a high priority this week. Take care of yourself.  Get a good night’s sleep, hydrate a bit more than usual, and keep your diet clean. Breathe & Visualize.  Take a HUGE deep breath & visualize a successful lift before each attempt.  You only have to focus for 3...Read more