Function: A.) BackSquats 7×5 B.) For time: 400 m run 45 KB DL 400 m run 30 Goblet Squat 400 m run 15 Dbl KB Front Squat Perform/RX: A.) BackSquats 7×5 B.) For time: 400 m run 45 Back Squats (95/65) 400 m run 30 Front Squats (95/65) 400 m run 15 OHS (95/65) Compete: A.) BackSquats 7×5 B.) For time: 400 m run 45 Back Squats (135/95) 400 m run 30 Front Squats (135/95) 400 m run 15 OHS (135/95) Results to BTWB!Read more

SUPRISE!!! Starting Monday, Aug 17th CFP will begin offering TWO new class times! – FIT Class M/W/F at 6:00am. – CrossFit (All Levels) Mon-Fri at 3:30pmRead more

Function: A.) 8 min. EMOM Double KB swing + db KB Clean +db KB Front Squat + db KB Press B.) For total calories: 1 min bike 1 min ski 1 min row 3 sets of each Complete in any order and rest as needed Perform/RX: A.) 8 min. EMOM Deadlift + Clean + FS + Jerk @ 65-70% weight B.) For total calories: 1 min bike 1 min ski 1 min row 3 sets of each Compete: A.) 8 min. EMOM Deadlift + Clean + FS + Jerk @ 65-70% weight B.) For total calories: 1 min bike 1 min ski 1 min row 3 sets of each        Read more

Function: A.) 8 min. EMOM 1 arm KB swing +clean +Front Squat 1 (L/R) B.) 3 rounds 20 KB swings (1.5,1) Run to grass and back 2x Perform/RX A.) 8 min. EMOM Pos 2 Hang Snatch + OHS 2 reps @ 65-70% B.) “SQT” Games Teens Event 3 rounds 10 snatch (75/55) Run to grass and back 2x Compete: A.) 8 min. EMOM Pos 2 Hang Snatch + OHS 2 reps @ 65-70% B.) “SQT” Games Masters Event 3 rounds 10 snatch (95/65) Run to grass and back 2xRead more

Function: A.) Turkish Get up 5×2 L/R * gradually add wt or….. Make up lift B.) 20 min AMRAP 2 lap run Max Rep strict press at 50% of 1RM Max reps Pull-ups/Ring Rows Perform/RX: A.) Snatch Balance 5×3 * gradually add Wt.  End goal is to do more then 1 rep max Snatch B.) 20 min AMRAP 2 lap run Max reps HSPU or strict press at 50% of 1RM Max reps Pull-ups Compete: A.) Snatch Balance 5×3 * gradually add Wt.  End goal is to do more then 1 rep max Snatch B.) 20 min AMRAP 2 lap run Max reps HSPU Max reps Pull-ups Results to BTWB.Read more