Function: A) Double KB Front Squats- 5×5 B.) 15 min EMOM 1st – 5 Russian KB Swings (Heavy) 2nd – 3 DB Manmaker (Medium) 3rd – 3rd – 5 ball slams (Heavy)   Performance:  A) Front Squats – 6×3 @ 80% B.) 15 min EMOM 1st – 3 Snatch (Heavy) 2nd – 3 DB Manmaker (Medium) 3rd – 5 Box Jumps (High) Compete: A) Front Squats – 6×3 @ 80% B.) 15 min EMOM 1st – 3 Snatch (Heavy) 2nd – 3 DB Manmaker (Medium) 3rd – 5 Box Jumps (High) -Results to comments!        Read more

All Levels: A.) Rope Climbs Function: B.) 20 min AMRAP 10 Cal Row 10 Pull-ups 10 Sit-ups 10 Push-ups Performance: B.) 20 min AMRAP 10 Cal Row 10 Pull-ups 10 Sit-ups 10 Push-ups ***Challenge yourself on the pull-ups and push-ups. Make them more difficult than you would normally scale. *** Coaches can point out this should feel more like a 20 min strength workout than a 20 min lung burner. Competitor: B.) 2 rounds Teams of 2 2 min Rope climbs 2 min GHD 2 min Muscle Up 2 min T2B 2 min Deficit HSPU (8″/2″) -Results to comments.    Read more

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