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

KettleBell/Function: A.) KB clean and push press 4×2 (R/L) (1.5 / 1) B.) 17 min AMRAP 30 Burpees 30 DB C&J 25 Burpees 25 DB C&J 20 Burpees 20 DB C&J 15 Burpees Max reps DB C&J Perform/RX: A.) Clean and Jerk – 4×1 @ 75% B.) 17 min AMRAP 30 Burpees 30 C&J (95/65) 25 Burpees 30 C&J (115/75) 20 Burpees 30 C&J (135/85) 15 Burpees Max reps C&J (155/95) Compete: A.) Clean and Jerk – 4×1 @ 75% B.) 17 min AMRAP 40 Burpees to 6″ target 30 C&J (95/65) 30 Burpees to 6″ target 30 C&J (135/95) 20 Burpees to 6″ target 30 C&J (185/125) 10 Burpees to 6″ target Max reps C&J (225/145)Read more

Kettlebell/Function: A.) Double KB Front Squats  5×5 increasing wt each set. B.) 7 min AMRAP 2 KB Thrusters(35s/26s 2 Pull-ups 4 KB Thrusters 4 Pull-ups 6 KB Thrusters 6 Pull-ups and so on… Perform/ RX: A.) Front Squats  – 5×3 w/pause 1st rep 3 sec. @75% Strict MU progresssions – 2-3 progressions / MU’s B.) 7 min AMRAP 2 Thrusters (95/65) 2 Pull-ups 4 Thrusters (95/65) 4 Pull-ups 6 Thruster (95/65) 6 Pull-ups and so on… Compete: A.) Front Squats  – 5×3 w/pause 1st rep 3 sec. @75% Strict MU progresssions – 2-3 progressions / MU’s B.) Open 12.5 7 min AMRAP 3 Thrusters (100/65) 3 C2B 6 Thrusters (100/65) 6 C2B 9 Thrusters (100/65) 9 C2B and so on… -Results to comments!Read more

KettleBell/Function A.) KB Snatch 4×2 (R/L) B.) 21-15-9 KB Snatch Burpee RX/Perform A.) Snatch  -4×1 @ 80% B.) 21-15-9 Power Snatch (75/55) Bar Over Burpee Compete A.) Snatch  -4×1 @ 80% B.) 21-15-9 Power Snatch (95/65) Bar Facing Burpee  Read more