Hey CFP, Just a reminder on upcoming holiday hours. Saturday – Nov. 22nd – Turkey Throwdown – No classes, come support your fellow gym members and donate some canned goods to channel 1! Thursday – Nov. 27th – Thanks Giving Only Class is 10am – The WOD will be “Lumberjack” – the black gym will also be open if you would like some open gym time. Friday – Nov. 28th Skeleton Schedule – Day after Thanks Giving – NO 5am, 5:30am, or 8am classes. We will have the following classtimes – 10am, 12noon, 4:30pm, and 5:30pm Saturday – Nov. 29th – NO 11am Yoga If you have any questions you can contact us here: [email protected]   Thanks, CFP StaffRead more

Function: A) Deadlifts – 6×5 @75% B.) 10 min AMRAP Double KB Deadlifts (44/35) Double KB Front Squat (44/35) Step ups (24/20) Walking Lunges *5 reps of each then 10 reps of each then 15 reps of each and so on…   Perform: A) Deadlifts – 6×5 @ 75% B.) 10 min AMRAP Deadlifts (135/95) Front Squat (135/95) Box Jump (24/20) Walking Lunges *5 reps of each then 10 reps of each then 15 reps of each and so on… Compete: A1) Clean and Jerk – 4×1 @75% A2) Deadlifts – 6×5 @ 75% B.) 10 min AMRAP Deadlifts (225/135) Overhead Squat (135/95) Box Jump (24/20) Pistols *5 reps of each then 10 reps of each then 15 reps of each and so on…   Ouch…  Results to comments!                    Read more

Function: A.) Back Squat – 6×5 @80% B.) 2-4-6-8-10 DB/KB Push Press (55/35) Knees to elbow 20-40-60-80-100 Single Unders after each round. Perform: A.) Back Squat – 6×5 @80% B.) 2-4-6-8-10 Push Press (135/95) T2B 10-20-30-40-50 DU after each round Compete: A1) snatch – 6×1 @80% A2) Back Squat – 6×5 @80% B.) 2-4-6-8-10 Push Press (185/125) 4-8-12-16-20 T2B 10-20-30-40-50 DU after each round -Results to comments!    Read more

Easy work can get you better. Joshua J. Grenell After you have been CrossFitting for a period of time you may have thoughts of upping your fitness, or taking it to the next level.   Generally speaking most people who are looking to get results and increase their fitness think that they simply need to increase the amount of work-outs they do a week.  For some this works well.  Unfortunately this method does not work for most, especially as we age.   Maybe you have tried this approach and found yourself too tired, too sore, or just too burned to continue it for long.  In the end you got worse or perhaps you got to the point where you took a week or two off because your motivation was gone. Adding “easy work” may be the right path for you.  Volume is volume.  It does not have to be hard...Read more

    Function: A.) Make up lift B.) 16-12-10-6-4 Kettlebell Cleans (35/26) single arm cleans split reps 4-6-10-12-16 Ring Rows Perform: A.) Clean and Jerk work up to heavy 1 rep – No misses or – make up lift B.) 15-12-9-6-3 Power Cleans (135/95) 3-6-9-12-15 Pull-ups Compete: A.) Clean and Jerk Work up to heavy 1 rep – no misses on clean 3 or less misses on the jerk B.) 15-12-9-6-3 Power Cleans (185/125) 3-6-9-12-15 C2B -results to Comments!Read more