Fitness  A1.  Strict Press – 6@9 (Load Drop) 4-9%  A2.  Weighted Pull-ups – 3 to 5 Sets between sets of Strict Presses  B.  Every 2 Mins for 5 Sets  15 x Ball Slams  150M Row or 1 Lap around the back  Performance  A1.  Strict Press – 6@9 (Load Drop) 4-9%  A2.  Weighted Pull-ups – 3 to 5 Sets between sets of Strict Presses  B.  Every 2 Mins for 5 Sets  10 x Lateral Box Overs @ 24inches/20inches  125M Run (1 Lap)  -Post results under commentsRead more

6:00 PM KB CLASS A. 6 RDS – TGU L/R – 5 X PULL-UPS B. 6 RDS – 10 R/L 1-H SWING – 3 GOBLET SQUATSRead more

  Returning this June will be the 2nd annual Super Friends thrown down. Similar to last year teams of 4 (2 Men and 2 Women) will compete in heroic fashion to see which group of super friends is the fittest in the gym! Besides competing we encourage all teams to dress the part for the Super Friends throw down. All members of CFP are encouraged to sign up and compete! All skill levels are welcome, meaning literally anyone can compete there are no excuses except for the ones you have made up in your head. UPDATE!!! – Superfriends Throwdown – DATE : June 28th Time and Place: 10am-2pm @ CFP HQ Limited to 10 teams! To reserve your spot we are asking each team to make a $50 donation which will go towards helping local military families. 100% of proceeds from this event will be donated. Follow the link below...Read more

6:00 PM KB CLASS A. 5 RDS – 3 DEADLIFTS – 15 PUSHUPS B. 6 RDS – 10 2-HAND SWINGS – 10 M CRAWLINGRead more

Fitness  A.  Back Squats @ 8@9 (Load drop) 4-6%  Simply work up to a heavy set of 8 reps on your back squat “1” rep away from failure.  Once you’ve established your 8 rep set, perform 2 – 3 sets of 8 reps 4-6% lighter.  Rest around 2 – 3 minutes between sets.   B.  AFAP  800M Row/Run  50 x Russian Swings  50 x Wallballs  Performance  A.  Back Squats @ 6@9 (Load drop) 4-6%  Simply work up to a heavy set of 6 reps on your back squat “1” rep away from failure.  Once you’ve established your 6 rep set, perform 2 – 3 sets of 6 reps 4-6% lighter.  Rest around 2 – 3 minutes between sets. B.  AFAP  800M Row/Run  30 x Power Snatches @ 115lb/85lb  50 x Wallballs @ 20lb/14lb  -Post results under commentsRead more