Kettlebell/Function: A.) KB Lunge Press 4×10 5 each L/R new movement go light B.) 5 rounds 8 KB OHS (44/35) (4 each arm) or 16 air squats. Shuttle Sprint <-> 4X 8 Burpees Perform/RX A.) Snatch + OHS 4×1 @ 70% or less – feel good weight B.) 5 rounds 8 OHS (95/65) Shuttle Sprint <-> 4X 8 Burpees Compete: A.) Snatch + OHS 4×1 @ 70% or less – feel good weight B.) 4 rounds 8 OHS (155/95) Shuttle Sprint <-> 3X 10 Burpees  Read more

# FNL – progression press release wk-1 The open and Friday Night Lights are upon us! Even if you aren’t on a team please feel welcome to come into the gym to perform the open workout. We will run heats until everyone has gone! Teams of course will have first priority.   Speaking of teams, don’t forget to pick a team name for your #FNL Team! refer to this google doc: https://docs.google.com/a/cfpfit.com/spreadsheets/d/14Cxmxh0sV_ckKfnSuukSX90yRYQca6LBlcZWS7LYfhQ/edit#gid=0   This being many of your first Open experience (including coach Nic’s!) remember that the only person you are competing with is yourself. The entire CFP community is behind you cheering you on to the bring out your best for 5 weeks! To show even more support we have gathered a great group of sponsors for FRIDAY NIGHT LIGHTS. Week 1 we are lucky enough to have Empowered Family Chiropractic!   Empowered Family Chiropractic is excited to announce...Read more

Kettlebell/Function: A.) 3 rounds 1 min. DU’s active rest 2min.  2 sets 3 stict PU’s or 5-8 Kipping PU’s WORK WEAKNESS B.) 3 rounds 20 Wallball (20/14) Bear Crawl <-> 2X 20 KB swings(1.5/1) Perform/RX A.) 3 rounds 1 min. DU’s active rest 2min.  2 sets 3 stict PU’s or 5-8 Kipping PU’s WORK WEAKNESS B.) 3 rounds 20 Wallball (20/14) Bear Crawl <-> 2X 15 Box Jump (24/20) Compete: A.) 3 rounds 1 min. DU’s active rest 2min.  2 sets 3 stict PU’s or 5-8 Kipping PU’s WORK WEAKNESS B.) 3 rounds 20 Wallball (20/14) 6 Muscle Ups HS Walk <-> 15 Box Jump (24/20)  Read more

Kettlebell/Function A.)Double KB Front Squats 5×5  B.) 4 rounds 5 DB Squat Clean Thruster 10 Cal Row 15 Sit-ups Perform/RX A.) Front Squats 2×2 @ 90% (or 5 lbs heavier than last wk) B.) 4 rounds 5 Squat Clean Thruster (115/75) 10 Cal Row 15 Sit-ups Compete: A.) Front Squats 2×2 @ 90% B.) 4 rounds 5 Squat Clean Thruster (165/95) 10 Cal Row 15 GHD’s -Results to comments:  Read more

Kettlebell/Function: A.) 4x 2L/2R Turkish Get up. or…… Make up lift / skills practice B.) 8 min AMRAP 10 Med Ball Slams 15 Wallballs (20/14) 20 Air Squats Perform/RX A.) Back Squats Heavy 1 rep @ 85% Warm up- 10,5,5,3,3 B.) 8 min AMRAP 5 Power Clean (135/95) 10 Pistols 15 Wallballs (20/14) Compete: A.) Back Squats Heavy 1 rep @ 85% B.) 8 min AMRAP 5 Power Clean (185/125) 10 Pistols 15 Wallballs (20/14) -Results to comments    Read more