KB/Function: A.) 15 min. skill practice B.) 3 rounds 500 m row 20 wallballs (20/14) 50 DU/100 Single Unders Perform/RX A.) 15 min. skill practice B.) 3 rounds 500 m row/400m Run 20 wallballs (20/14) 50 DU Compete: A.) 15 min. skill practice athletes choice – Hand Stands/Walks – MU – DU B.) 3 rounds 500 m row/400m Run 20 wallballs (20/14) 50 DU -Results to comments!  Read more

We have made it through the first 2 weeks of FNL and CrossFit Open Workouts! Week 1 The workout for 15.1 was a classic 9 min. CrossFit style 3 movement AMRAP with a twist; immediately following the AMRAP you had 6 minutes to establish a 1 rep max Clean and Jerk. This marks the first year of the CF Open including a max effort lift! Lots of PR’s were set by members on the max effort lift, even though this is not a workout that people should have set new 1 rep max on. Which means two things, first CFP has a lot of very strong people, second there are even more PR’s on the way! Week 2 15.2 was a repeat of 14.2 involving Chest to Bar pull ups and Overhead Squats. This was a chance at redemption for those who may have struggled through the chest to bars...Read more

KB/Function: A.) Snatch – 5×5 L/R B.) 4 rounds 10 Step ups (24/20) 10 1-arm KB OHS 10 Pull-ups Performance: A.) Snatch – 5×1 @ 80% B.) 4 rounds 10 Box Jump (24/20) 10 1-arm KB OHS 10 Pull-ups Compete: A.) Snatch – 5×1 @ 80% B.) 4 rounds 15 Box Jump (24/20) 10 1-arm KB OHS 5/3 Muscle Up  Read more

Kettlebell/Function: A.) 3 rounds 1 min. DU’s active rest 2min.  **During active rest 2 sets 3 stict PU’s or 5-8 Kipping PU’s Work Weakness. B.) 5 rounds Double KB’s 12 Deadlifts 9  Cleans 6 Push Jerks Perform/RX: A.) 3 rounds 1 min. DU’s active rest 2min.  **During active rest 2 sets 3 stict PU’s or 5-8 Kipping PU’s Work Weakness. B.) 5 rounds 12 Deadlifts (115/75) 9 Hang Power Cleans 6 Push Jerks Compete: A.) 3 rounds 1 min. DU’s active rest 2min.  **During active rest 2 sets 3 C2B PU’s strict or 5-8 Kipping PU’s Work Weakness. B.) DT 5 rounds 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks -results to comments!      Read more

Kettlebell/Function: A.) Double KB FS 5×5 B.) 30-20-10 DB Thrusters Sit-ups Perform/RX A.) Front Squats 4×3 @ 75% B.) 30-20-10 Thrusters (75/55) Sit-ups Compete: A.) Front Squats 4×3 @ 75% B.) 21-15-9 Thrusters (115/75) GHD’sRead more