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

KettleBell/Function: A.) work up to heavy L/R Turkish Get up. B.) 4 rounds 10 Strict Pull-ups (Scale up to C2B) 10 DB or KB Snatch (5L/5R) (44,26) 10 HR Push-ups 20 Air squats Perform/RX: A.) Back Squats Heavy 1 rep @ 85% Warm up- 10,5,5,3,3 or…… Make up lift / skills practice B.) 4 rounds 10 C2B 10 DB Snatch (5L/5R) 10 HSPU( or Heavy DB press) 10 Pistols or 20 air squats Compete: A.) Back Squats Heavy 1 rep @ 85% Warm up- 10,5,5,3,3 or…… Make up lift / skills practice B.) 5 rounds 5 Bar MU 10 DB Snatch (70/50) 15 HSPU 20 Pistols -Results to comments!    Read more

Kettlebell/Function: A.) OHS – 5×3 From Ground – Finish heavier than previous week B.) 20 min AMRAP 500 m row 30 Step ups 30 Burpees 30 KB Thrusters Perform/RX A.) OHS – 5×3 From Ground – Finish heavier than  previous week  B.) 20 min AMRAP 500 m row 30 Box Jumps (24/20) 30 Burpees 30 Thrusters (75/55) Compete: A.) OHS – 5×3 From Ground – Finish heavier than previous week B.) 20 min AMRAP 500 m row 30 Box Jumps (24/20) 30 Burpees 30 Thrusters (95/65)      Read more

KettleBell/Function: A.) 8 min. EMOM Odd – KB Press 3 (R/L) Even – 30 DU’s B.) 10 min AMRAP 10 Double KB DL 20 Walking Lunges 30 DU Perform/RX A.) 8 min. EMOM Odd – 5 Push Jerks (from ground) Even – 30 DU’s B.) 10 min AMRAP 10 DL (185/125) 20 Walking Lunges 30 DU Compete: A.) 8 min. EMOM Odd – 5 Push Jerks (from ground) Even – 50 DU’s B.) 10 min AMRAP 10 DL (225/155) 20 Walking Lunges 30 DU -Results to comments!Read more