ALL Levels: A.) Super Set Bench Press 5×5 Bent over row 5×5 *perform 1 set of each before resting or……. A.) Make Up Lift   Function: B). 5 rounds 400 m run/row/bike 7 DB/KB Thrusters Rest 2 Min Perform/RX: B). 5 rounds for time: 400 m run/row/bike 7 Thrusters (95/65) Rest 2 min Compete: B). 5 rounds 400 m run/row/bike 7 Thrusters (135/95) Rest 2 MinRead more

Function: A.) 8 min. EMOM 2 – Double KB Clean and Press (double – 1.5 / 1) B.) Part 1 – (0:00 – 6:00) 6 Minute row for Meters PART 2 – (6:01 – 14:00) 8 Minute AMRAP 60 Single unders 15 Pull-ups or Ring rows 60 Single unders 15 K2E or Sit-ups Part 3 – (14:01 – 20:00) 6 Minute row for Meters Total Time: 20 Minutes Perform/RX/ A.) 8 min. EMOM 2 – power clean + clean and jerk @65% B.) Gripfest Part 1 – (0:00 – 6:00) 6 Minute row for Meters Part 2 – (6:01 – 14:00) 8 Minute AMRAP 30 Double Unders 15 Chest-to-Bar Pull-ups 30 Double Unders 15 Toes-to-Bar Part 3 – (14:01 – 20:00) 6 Minute row for Meters Compete A.) 8 min. EMOM 2 – power clean + clean and jerk @65% B.) Granite Games Qualifier #2 15.2A Part 1 – (0:00 – 6:00) 6 Minute 1RM 1-Rep...Read more

Function: A.) 8 min EMOM 2L/2R One arm swing(2/1.5) B.) 3 rounds 500 m row 5L/5R one arm swing (1.5/1) 2 min rest Perform/RX A.) 8 min EMOM Pos 1 Snatch x2 @ 70% or less B.) 3 rounds 500 m row 8 Squat Snatch @ about 65% 2 min rest Compete: A.) 8 min EMOM Pos 1 Snatch x2 @ 70% or less B.) 3 rounds 500 m row 8 Squat Snatch @ about 65% 2 min rest Results to BTWB!Read more

I don’t even know where to start with this chick.  Al, Aly, Alyson… She goes by a lot of nick names with the morning crew because she’s just something different to everyone.  By that, I mean she’s always interacting, supporting, and inspiring the people around her.  She truly is a HUGE asset to CFP.  She knows that she’s my rabbit to chase, but I’m sure she’s a lot of people’s rabbit for more reasons than her positive energy and tenacity in the gym. Behold… Alyson Girls. What do you do for a living?  I’m a practicing physical therapist for almost 5 years for a skilled nursing home in Rochester. What’s your favorite thing to do outside of the gym?  I love running and continue to strive to improve my half and full marathon time.  I love playing sports and painting. 🙂 Favorite genre of music?  Country music is my jam;...Read more

Function: A.) Double KB – Front Squats – 5×3 – In between sets 3-5 strict pullups B.) 5 rounds 400 m run 15 Double KB Front rack squats.(35/26) Perform/RX: A.) Front Squats w/ pause 1st rep – 5×3 – In between sets 3-5 strict pullups B.) “Nancy” 5 rounds 400 m run 15 OHS (95/65) Compete: A.) Front Squats w/ pause 1st rep – 5×3 – In between sets 5/3 strict C2B pullups B.) “Nancy” 5 rounds 400 m run 15 OHS (95/65) Results to BTWB  Read more