Function/Kettlebell A.) KB Clean/Jerk 5R5L B.) 4 rounds 21 Double KB swings(35,26) 15 Double KB Thrusters 9 Burpees Perform/RX A.) Push Jerks 5×5 – start – Clean from ground B.) 4 rounds 21 Deadlifts (95/65) 15 Thrusters (95/65) 9 Burpees Compete: A.) Push Jerks 5×5 – start – Clean from ground B.) 4 rounds 21 Deadlifts (115/75) 15 Thrusters (115/75) 9 BurpeesRead more

Kettlebell/Function: A.)KB Front Squats – 5×5 – Pause 1st rep 3 sec. *Inbetween sets – Pull ups or Ring Rows.  Strict B.) 4 rounds w/partner Partner 1 rows 400 m while Partner 2 does AMRAP 30 DU 8 DB/KB Snatch (4L/4R) Alternate so each partner rows 400m 4x Perform/RX A.) Front Squats – 5×3 @85% – Pause 1st rep 3 sec. *Inbetween sets – Pull ups 3-5 reps Strict or 5-8 reps kipping B.) 4 rounds w/partner Partner 1 rows 400 m while Partner 2 does AMRAP 30 DU 8 DB/KB Snatch (4L/4R) Alternate so each partner rows 400m 4x Compete A.) Front Squats – 5×3 @85% – Pause 1st rep 3 sec. *Inbetween sets – Pull ups 10 strict C2B pull-ups B.) 4 rounds w/partner Partner 1 rows 500 m while Partner 2 does AMRAP 30 DU 8 DB/KB Snatch (4L/4R) Alternate so each partner rows 500m 4x -Results to comments!  ...Read more

Kettlebell/Function A.) 10 min. EMOM – Odd- KB/DB Snatch x 5 L/R (44/ 26)  – Even – DU’s 30 B.) For time: 25 Sit-ups 25 Burpee 25 Pull-ups 25 Dips 25 Burpee 25 Sit-ups Perform/RX A.) 10 min. EMOM – Odd- Snatch x 5 (95 / 65)  – Even – DU’s 30 B.) For time: 25 T2B 25 Burpee 25 C2B 25 Dips 25 Burpee 25 T2B Compete: A.) 10 min. EMOM – Odd- Snatch x 5 (135 / 85)  – Even – DU’s 30 B.) For time: 40 T2B 30 Burpee bar tap 20 MU 30 Burpee bar tap 40 T2B -Results to comments!    Read more

KettleBell/Function: A.) Back Squats – 5×3@ 85% – Pause 1st rep 3 sec. B.) For time: 30 Wallballs (20/14) 25 goblet Squats (44/26) 20 Wallballs (20/14) 15 DB KB Front Squats (44s/26s) 10 Wallballs (20/14) 5 KB OHS (44/26) Perform/RX: A.) Back Squats – 5×3@ 85% – Pause 1st rep 3 sec. B.) For time: 30 Wallballs (20/14) 25 Backsquats (115/75) 20 Wallballs (20/14) 15 Front Squats (115/75) 10 Wallballs (20/14) 5 OHS (115/75) Compete: A.) Back Squats – 5×3@ 85% – Pause 1st rep 3 sec. B.) For time: 42 Wallballs (20/14) 21 Backsquats (155/105) 30 Wallballs (20/14) 15 Front Squats (155/105) 18 Wallballs (20/14) 9 OHS (155/105)      Read more

The Minnesota Power Pull is the official Minnesota Indoor Rowing State Championship.The 2015 Regatta will be on Saturday, February 28.A few of our very own CFP’ers will be competing! If you like rowing and are interested in participating in The Minnesota Power Pull please join our event group on Facebook here, or notify Coach Nic at the gym!To sign up go to this page! https://www.regattacentral.com/regatta/?job_id=3983    Read more