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

By Jenna Martindale. I tried a recipe the other day that I want to share with you (1) because it’s Paleo friendly, and (2) it’s idiot proof.  It’s basically almond butter, chocolate chip, fluffiness. *Grain Free | Paleo | Gluten Free | Dairy Free* Ingredients: 3/4 cup unsalted creamy almond butter (I used Justin’s Classic Almond Butter) 1/2 cup organic coconut sugar (I found a bag at TJMAXX) 2 tablespoons coconut oil, melted and cooled 2 eggs 1/4 cup coconut flour 1/2 teaspoon baking soda 1/4 teaspoon salt 1/3 cup dairy free dark chocolate chips (Enjoy Life is a good option) Instructions: Preheat oven to 350 degrees F.  Line a cookie sheet with parchment paper.  (I just smeared mine with coconut oil). In the bowl of a food processor, add in almond butter, coconut sugar and coconut oil; process until it comes together, about 1 minute.  Add in eggs and process again. The...Read more

Function: A.) 12 minute EMOM Odd – 5 Dbl KB Press Even – 8 weighted Lunges B.) 12 min AMRAP 10 Double KB Swings (35/26) 15 KB Push Press or HR Push-ups 100 Single Unders Perform/RX: A.) 12 minute EMOM Odd – 5 Strict HSPU or Dbl KB Press Even – 5 Broad Jumps B.) 12 min AMRAP 8 Power Clean (165/105) 15 HSPU 60 DU Compete: A.) 12 minute EMOM Odd – 5 Strict HSPU or Dbl KB Press Even – 5 Broad Jumps B.) 12 min AMRAP 8 Power Clean (225/145) 30 HSPU 100 DU Results to BTWB!Read more