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

Function: A.) KB – swing + Snatch 4×3 -15min. then…. EMOM – 4 min. 10 Russian Swings (1.5/1) and 3 burpees B.) 12 min AMRAP 8 KB/DB snatch 12 Wallball 16 Sit-ups Perform: A.) (full) Snatch – 4×1 @ 75% No longer than 15 min. then…. EMOM – 4 min. 5 Muscle snatches (65/35) and 3 OHS B.) 12 min AMRAP 8 Power snatch (95/65) 12 Wallball (20/14) 16 Sit-ups Compete: A.) Power snatch – 4×1 heavy No longer than 15 min. then…. EMOM – 4 min. 5 Muscle snatches (95/55) and 5 OHS B.) 12 min AMRAP 8 Power snatch (115/85) 12 T2B 16 Wallball (20/14)          Read more

Here is all the information for CFP’s 30 day Pull challenge. What you’ll find bellow is a program that you could also use to work out your pull ups after the 30 day challenge has been completed. Or if you started  the challenge late you will realize you can always just in and start. thanks to Coach Nicki for putting together this amazing challenge! Remember mathematically a pyramid can only be as tall as it’s base. Apply this in your training and in your life; build your base.   Pull up Challenge instructions video – HERE Pull up 30 day challenge Program – HERE   Be well, always. CFP  Read more

Running at Quarry Hill this Sunday November 16th at 9:30 amThings to take in account with the winter weather– Shoes – make sure they can handle being wet or plan on brining a spare set for afterwards to change into immediately. – Clothing – dress like it’s 50 degrees (hoodie, light pants)This way you don’t over heat and risk hypothermia or anything fun like that. – Pacing – be prepared to maybe go a little slower so we are able to watch out for any ice that may be on the ground. As usual coffee afterwards. Here is the facebook group page -https://www.facebook.com/events/1488532464763167/ If you have any questions please e-mail – [email protected]   Be well, Always.Read more