6:00 PM KB CLASS A. 6 RDS – TGU L/R – 10 DBL KB SWINGS B. 8 EMOM – 6 THRUSTER ALTERNATE HAND EACH MINUTE C. 3 x 20 BIRD DOGSRead more

Fitness A.) 15 min. KB Snatch Practice – Start with Dumbells, then try KB B.) 10 min. AMRAP 16 DB snatch (8L/8R) Run to Grass and back x1 16 DB snatch Run x2 16 DB Snatch Run x3 and so on …….. C.) Mobilit 15 minutes Performance A.) Snatch 3×1 @ 80% or less – Focus on speed under the bar B.) 10 min. AMRAP Snatch Complex (135/105) Run to grass and back x1 Snatch Complex Run x2 Snatch Complex Run x3 and so on…… Competitor A.) Snatch 3×1 @ 80% – Focus on Speed under the bar B.) 10 min. AMRAP Snatch Complex (155/115) Run to grass and back 1x Snatch Complex Run x2 Snatch Complex Run x3 and so on….. C.) 20 min. – DEATH by strict Pull ups 1 strict pull up 1st minute 2 strict pull ups 2nd minute 3 strict pull ups 3rd minute……….. When you start to...Read more

Normal Schedule at CFP HQ today.  Friends and Family at Soldiers Field at 3pm.  Grill and Chill will follow! Fitness: A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on bike, rower, running, etc. B.) 4 rounds Run 2 laps 10 Pull-ups 10 KB Front Squat (44/26) Performance: A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on bike, rower, running, etc. B.) 4 rounds Run 2 laps 10 Pull-ups 10 OHS (95/65) Competitor: A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on bike, rower, running, etc. B.) 4 rounds Run 2 laps 10 C2B 10 OHS (135/95) C.) Before workout if possible 5×5 hang power clean – work up to a max Focus on catching in good position such that you could go into a squat or jerk if needed No jumping jack cleans with feet spread 5 feet apart.  D.) After class 15 min recovery row.    Read more

Fitness: A.) Back squats – 6×2 @ 85% – Pause on 1st rep for 3 sec B.) 14 Min AMRAP 7 KB swing 14 WB (20/10) 21 Walking Lunges 28 Mountain Climbers Performance: A.) Back squats – 6×2 @ 85% – Pause on 1st rep for 3 sec B.) 14 Min AMRAP 7 Snatch (95/65) 14 WB (20/14) 21 Walking Lunges 28 DU Competitor: A.) Back squats – 6×2 @ 85% – Pause 2 sec on each rep Do not use bounce, stand up from a dead stop in the bottom B.) 14 Min AMRAP 7 Snatch (135/95) 14 WB (20/14) 21 Overhead Weighted Lunges w/1 kettlebell 28 DU C1.) Strict press 5×5 Pick a challenging weight and use for all 5 sets C2.) 5x(10-15) GHDs or 1 min plank   Results to comments!    Read more

6:00 PM KB CLASS A. 5 RDS – 3 DEADLIFTS – 10 PUSH-UPS B. 4 RDS – 5 KB FRONT SQUATS – 3 PULL-UPS C. 3 X 10 HANGING LEG RAISERead more