KettleBell: A.) EMOM 8min. 10 heavy swings Strict Pull Ups x 5 B.) 10 min AMRAP 5 Double KB Swings 5 Double KB Push Press 50 Single Unders Perform/RX A.) EMOM 8min. Partial 1/4 DL x5 Strict Pull Ups x 5 B.) 10 min AMRAP 5 Power Clean (115/75) 5 Push Press (115/75) 30 DU Compete: A.) EMOM 8min. Partial 1/4 DL x5 weighted Pull Ups x 5 B.) 10 min AMRAP 5 Power Clean (185/105) 5 Push Press (185/105) 40 DU -Results to comments!Read more

Kettlebell: A.) Make Up Lift or TGU Max Effort L/R B.) 4 rounds 2 min per round, 2 min rest 1 lap run 15 KB or DB Thrusters (35/25) Max sit-ups in remaining time Perform/RX: A.) Make Up Lift B.) 4 rounds 2 min per round, 2 min rest 1 lap run 15 Thrusters (65,45) Max sit-ups in remaining time Compete: A.) Make up Lift B.) 4 rounds 2 min per round, 2 min rest 2 lap run Max Thrusters (115/75) Burpee Bar MU for remaining time -Results to comments!    Read more

Kettlebell/Function: A.) Max Turkish Get Up Left/Right (wt) B.) 75 Burpees for Time Perform/RX: A.) Max OHS B.) 100 Burpees for Time Compete: A.) Max OHS B.) 100 Bar Tap Burpees for Time  Read more

All Levels: A.) Max Push Ups Push ups 2 min. Then……. Then Bench Press 5×5 B.) 400 m pinch grip plate carry   -Results to commentsRead more

Spring Whole Life Challenge – May 2, 2015 If you have ever wanted to reset your diet, or really start a life style change, this is one of the major events that we suggest taking part in at CFP. Where eating 100% paleo all of the time is not maintainable for most people, its a grate way to reset for a couple of months and see real change in your life. This is something that everyone can do. Remember you can be fit but not healthy. If you want to accomplish both, this is your challenge. Follow this link to sign up, and to find more information. https://game.wholelifechallenge.com/wlcmay15/teams/crossfit-progression–7/join Remember, if you goal is to see or have “abs” this is your challenge. Abdominals are made 100% in the kitchen. No amount of GHD sit ups, or planks will substitute for a healthy lifestyle.Read more