Fitness: A1.) DB Peck flys – 5×5 A2.) Bent over Rows – 5×5 B.) For time: 21 Cal Row 18 Russian Swings (1.5/1) 15 Burpees 12 Single KB Thruster (1.5/1) (6L/6R) 9 Pull ups 12 Single KB Thruster (1.5/1) (6L/6R) 15 Burpees 18 Russian Swings (1.5/1) 21 Cal Row Performance: A1.) DB Peck flys – 5×5 A2.) Bent over Rows – 5×5 B.) For time: 21 Cal Row 18 American Swings (1.5/1) 15 Burpees 12 Single KB Thruster (1.5/1) (6L/6R) 9 C2B 12 Single KB Thruster (1.5/1) (6L/6R) 15 Burpees 18 American Swings (1.5/1) 21 Cal Row Competitor: A1.) DB Peck flys – 5×5 A2.) Bent over Rows – 5×5 B.) For time: 21 Cal Row 18 Double KB Thrusters (1.5/1) 15 Burpees 12 Double KB Russian Swings (1.5/1) 9 MU 12 Double KB Russian Swings (1.5/1) 15 Burpees 18 Double KB Thrusters (1.5/1) 21 Cal Row -Results to comments!    Read more

Fitness: A.) Back Squats 5×5 @ 75% or lighter   B.) 5 rounds 3 Double KB power swings 6 Pull-ups 9 Air Squats 12 DB or KB push press (6L/6R) Perform: A.) Back Squats 5×5 @ 75% or lighter B.) 5 rounds 3 Power Cleans (185/125) 6 C2B 9 Air Squats 12 Double DB or KB push press Compete: A.) Back Squats – 5×5 @ 75% or lighter gage weight by how your legs feel B.) 5 rounds 6 C2B 9 Air Squats 12 Double DB or KB push press 3 Power Cleans (225/155) -Results to comments!  Read more

6:00 PM KB A. 3 ATTEMPTS AT 1 RM DL B. 16 EMOTM – TGU SWITCH HANDS EACH MINUTERead more

Fitness: A.) EMOM – 6 min. DB / KB snatch – 3 L/R B.) 7 min AMRAP 3-6-9-12… Double KB front squat Burpees Perform: A.) EMOM – 6 min. power snatch 3 reps B.) 7 min AMRAP 3-6-9-12… OHS (115/85) Burpees (touch pull-up bar) Compete: A.) EMOM – 6 min. TNG Power Snatch 3 reps B.) 7 min AMRAP 3-6-9-12… OHS (135/95) Bar-Facing burpee    Read more

Rolling out the CFP Fall Schedule! On Monday, September 29th, expect to see some additions to the CFP schedule.  Some highlights: Oly Lifting with Coach Nic is back!  [T/Th @ 6:30pm in CFP Black] CrossFit Progressions [M-W-F @ 6:30pm in CFP Black]- CFP’s new beginner CrossFit track…perfect for new members or first time CF’ers Competitors Class [Weekdays @ 5pm in CFP Black]- a class designed and coached by our competitive athletes FIT Class will remain in the evenings- [T/Th @ 6:30pm in CFP Red] CFP Red is the main space CFP Black is the new space CFP Black has been specifically designed with our members in mind.  Anytime there is a class happening in CFP Red or CFP Black, members may use the CFP Strength space for extra lifting or skill work.  The Strength space is the open space nearest to the front door in CFP Black.  Come early, stay late,...Read more