Function: A) Back Squats build to heavy 3 rep or….. Make up lift B.) 2 rounds 10 Double KB Clean + Squat (44/35) 30 Air Squats 1000 m Row Perform: A) Back Squats build to heavy 3 rep or….. Make up lift B.) 2 rounds 10 Squat Cleans (135/95) 20 Pistols 1000 m Row Compete: A1) Clean puils – 3×2 – 80-90% focus on form A2) Back Squats build to heavy 3 rep B.) 2 rounds 10 Squat Cleans (205/125) 40 Pistols 1000 m Row  Read more

Function: A) Light KB work (Practice KB Snatch, and Clean.  Work up in wt, as you work up, reps should drop) B.) 3 rounds 12 KB Snatch (6L/6R) 12 KB Push Press (6L/6R) 12 Pull-ups Perform: A) Snatch – 1 rep at 75% or less B.) 3 rounds 12 Hang Power Snatch (95/65) 12 Push Press (95/65) 12 Pull-ups Compete: A1) Snatch – 1 rep 5 lbs heavier than Monday B.) 3 rounds 12 Hang Power Snatch (155/95) 9 HSPU 6″ Deficit 6 Muscle UpsRead more

On November 5, 2009, at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Four of the slain soldiers, Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. Lumberjack 20 20 Deadlifts, 275/185lbs Run 400m 20 KB swings, 70/53lbs Run 400m 20 Overhead Squats, 115/75lbs Run 400m 20 Burpees Run 400m 20 Chest to Bar Pullups Run 400m 20 Box jumps, 24/20″ Run 400m 20 DB Squat Cleans, 45/25lbs each Run 400mRead more

Friends and Family Day! Bring a friend day, all Classes! Function/Perform: 15 Min AMRAP- With Partner, You-Go-I-Go (By Movement): 10 Cal Row 12 Med Ball Slam 14 Sit-ups 1 Shuttle Sprint (<–>5m, <–>10m) Then: Team Tire Flips- Down and Back for time- teams of 3-4   Compete: Tabata Stations 8 sets, 20 sec on, 10 sec rest Cal Row Heavy Wallballs HS Walk GHD  Read more

You all have been waiting for it, and just in time for the holidays it has arrived! We are proud to unveil the 2014 CFP Hoodie!   Description  The hoodie itself is a zip up, mostly cotton, medium thickness sweater. It is a normal fitting sweater, not baggy, but not skin tight either; it’s just right. A warm comfortable liner makes this the perfect winter sweater for layering in the winter. It would also be perfect for a walk about in the fall, or Minnesota spring time.   Ordering Information The Pre-order Hoodie will be $45. We will also be ordering extra hoodies to put in our retail but, these will be sold at $55. If you would like to get the pre-order deal there are 2 ways to reserve your hoodie today. Either click below on the link to the online order. Or sign up on the physical pre-order...Read more