KB/Function: A.) 15 min. skill practice – TGU – Bar Taps B.) 5 min AMRAP 10 Wallballs (20/14) 10 KB Swings (1.5/1) rest 5 min 5 min AMRAP 5 pull-ups 5 burpees Perform/RX A.) 15 min. skill practice – MU – DU B.) 5 min AMRAP 10 Wallballs (20/14) 10 KB Swings (1.5/1) 5 min AMRAP 5 pull-ups 5 burpees Compete: A.) 15 min. skill practice – MU – Handstands B.) 5 min AMRAP 10 Wallballs (25/16) 10 Wallballs (25/16) 10 KB Swings (2/1.5) rest 5 min 5 min AMRAP 10 C2B 10 Burpees  Read more

Function/KB A.) 1 Legged RDL’s w/ KB 5×5 (L/R) * focus on balance and coordination B.) 4 rounds 12 DB Hang power clean & jerks (KB Clean and Jerk) 9 DB Thrusters (KB Thrusters) 6 DB Snatch (KB Snatch single arm 3 each)  Perform/RX A.) 1 Legged RDL’s w/ KB 5×5 (L/R) B.) 4 rounds 12 Hang power clean & jerks (95/65) 9 Thrusters (95/65) 6 Power Snatch (95/65) Compete: A.) 1 Legged RDL’s w/ KB 5×5 (L/R) * focus on balance and coordination B.) 5 rounds 12 Hang power clean & jerks (115/75) 9 Thrusters (115/75) 6 Power Snatch (115/75) -Results to comment!    Read more

Kettlebell/Function: A.) KB Snatch 5×5 (L/R)  B.) 5 rounds 10 Double KB swings. Or Heavy single bell.  10 Hand Release Push-ups  15 Step ups (24/20) RX/Perform: A.) Power Snatch 3×2, 2×1, @75% or less B.) 5 rounds 5 Deadlifts, Heavy 10 Dips 15 Box Jumps (24/20) Compete: A.) Power Snatch 3×2, 2×1, @75% or less B.) 5 rounds 5 Deadlifts, Heavy 5 MU (w/double dip) 15 Box Jumps (24/20) -Results to comments!Read more

There is 1 week left in CFP’s Friday Night Light’s series. Lets look back at what weeks 3 and 4 brought us.   15.3 In 15.3 we saw Muscle ups, Wall Balls, and Double Unders, knocking out 3 classic CrossFit movements. People are still talking about the beef kabobs from Otis Family Farms. Bob from “Otis Family Farms” usually works out in the morning classes if you have more questions about buying organic grass fed beef and or cage free chickens. Leave a review or comment if you would be interested in monthly meat orders at CFP! 15.4 Week 4 (15.4) brought us a brand new movement never before seen in the CF Open, Hand Stand Push Ups! They paired HSPU with Cleans in an 8 minute ascending couplet. 15.4 definitely was not a lung buster like 15.3, but definitely put your shoulders and arms in a state of muscular...Read more

Kettlebell/Function A.)Double KB Front Squats 5×5  B.) For time: 40 Cal Row 30 Push-ups 40 Lunges 30 Burpees 40 Sit-ups Perform/RX A.) Front Squats 5×2 @ 80% B.) For time: 40 Cal Row 30 HSPU (30 push Press 115/76) 40 Pistols 30 Burpees 40 Sit-ups Compete: A.) Front Squats 5×2 @ 80% B.) For time: 50 Cal Row 40 HSPU (on DB’s) 50 Pistols 40 Burpees 50 T2B -results to comments!  Read more