Kettlebell/Function: A.) 3 rounds NFT – 1 arm KB Press 5L/5R – 3-1 singles / DU’s B.) 5 rounds 6 GI Jane 10 DL (135/95) Perform/RX A.) 3 rounds NFT – 1 arm KB Press 5L/5R – 30 DU’s B.) 5 rounds 6 GI Jane 10 DL (155/105) Compete A.) 3 rounds NFT – 1 arm KB Press 5L/5R – 50 DU’s B.) 6 rounds 5 Burpee MU 10 DL (225/155)  Read more

It is that time of year again! The Super bowl of our sport, the 2015 CrossFit Open! The Open is 5 weeks away. The first workout will be performed at CFP Friday evening at 6:30 pm as a part of our Friday Night Lights series (#FNL). The following is a mini guide to preparing yourself for the best open yet, or to help you make it through your first open ever. Remember, this is not about making it to the games, this is about picking a time of year to test our overall fitness, and to set a boatload of PR’s! One thing that can be guaranteed is that every workout will be a challenge. It will require the physical preparedness of a unicorn, and the mental fortitude of a shaolin monk riding that unicorn, to make it through all 5 weeks. The Open will test all aspects of your...Read more

Kettlebell/Function: A.) EMOM 6 min. Odd – BS – 5 reps @ 65% Even – Plank 30 seconds B.) 5 rounds 10 Double KB/DB Press 500 m row Perform/RX: A.) EMOM 6 min. Odd – BS – 5 reps @ 65% Even – Plank 30 seconds B.) 5 rounds 10 HSPU or DB Push Press 500 m row Compete: A.) EMOM 6 min. Odd – BS – 5 reps @ 65% Even – Plank 30 seconds B.) 5 rounds 10 strict HSPU 500 m row      Read more

Kettlebell/Function: A.) Turkish Get ups 4x Ladder 2-5(L/R) B.) 10 min AMRAP 30 wallballs (20/14) 10 C2B or strict Pull-up Perform/RX A.) Back Squats – 5×3 w/ pause 1st rep Finish heavier than MON. or… Make up Lift B.) 10 min AMRAP 30 wallballs (20/14) 10 C2B Compete: A.) Back Squats – 5×3 w/ pause 1st rep Finish heavier than MON. B.) 10 min AMRAP 30 wallballs (20/14) 7 Muscle ups    Read more

  Hey CFP! It’s that time of the year again! We are 5 weeks out from the 2015 open so that means TEAM T-shirts! Below you will find links to both the Men’s and Women’s Pre-Order list. Each document is 2 pages. The 1st page is the order list and the 2nd page has the t-shirt design and different color options! Men’s Team T-shirt Women’s Team T-shirt (All sizes will  be women’s cut) There will also be a physical sign up in the gym on the sign in desk.   Be well, always. Nic  Read more