Sleep……….. It’s the extra 10% you needed to make 1 more rep, to finish the project, to simply be present in the moment. Sleep it’s the extra 10% you needed in life, yesterday, last week, last month, last year, in junior high, etc. you get the point. This may be hard to believe but no matter how much caffeine and whole milk that you are able to consume there’s no way that you can out live, out train, or out function bad sleep. Here are some ideas to start sleeping better: – Meditate to fall asleep (notice how meditation comes up a lot in my blogs) – Crocodile breathing (similar to meditation) – read a few chapters out of a book until you get that tired eye feeling – glass of whole milk an hour before bed (This is my own personal remedy) You might be thinking, “Well I work...Read more

Announcements  CFP HQ will now be offering noon classes for all levels Monday – Friday.  We will also be adding additional FIT classes at 10am and 6:00pm M/W/F at our Strength Facility.   Need to upgrade your membership?  We’re now offering month to month membership packages for our 3/week and unlimited/week memberships.  Contact us at [email protected] for more information! All Levels  A.  12 Rounds w/Partner  5 x Pull-ups (Strict)  5 x Dips  You go I go  B.  6 Sets  400M Row @ 90%  1 Min Rest  -Post results under comments  Read more

Announcements  CFP HQ will now be offering noon classes for all levels Monday – Friday.  We will also be adding additional FIT classes at 10am and 6:00pm M/W/F at our Strength Facility.   Need to upgrade your membership?  We’re now offering month to month membership packages for our 3/week and unlimited/week memberships.  Contact us at [email protected] for more information! Fitness  A.  EMOM – 10 Mins   3 x Deadlifts (Build)  B.  18 Min AMRAP w/Partner  You go I go  10 x DB Snatches  200M Row  Performance  A.  EMOM – 10 Mins  1 x Clean + Hang Clean + FS (Build)  B.  18 Min AMRAP w/Partner  You go I go 10 x PS @ 95lb/65lb  10 x WB @ 20lb/14lb  Sport  On Group Page  -Post results under comments      Read more

NO 6 PM KB CLASS.  WORKOUT CAN BE DONE IN THE PROGRESSION ROOM OF CFP STRENGTH WARMUP: 3 RDS – 10 ROCKS – 10 HEAD NODS – 10 GLUTE BRIDGES – 5 PRYING GOBLET SQUATS   A. 10 RDS – 10 DOUBLE KB SWINGS – DOUBLE KB COMPLEX OF 2 CLEANS, 1 PRESS, 3 SQUATS   COOLDOWN: 1 MIN. EACH – SHOULDER BRIDGE – COUCH STRETCH L/R – BRETTZEL L/R – this stretch can go longer than 1 min.  Go as long as you see change.   As always, focus on breathing during stretching, especially the sticking points.Read more

Announcements  CFP HQ will now be offering noon classes for all levels Monday – Friday.  We will also be adding additional FIT classes at 10am and 6:00pm M/W/F at our Strength Facility.   Need to upgrade your membership?  We’re now offering month to month membership packages for our 3/week and unlimited/week memberships.  Contact us at [email protected] for more information! Fitness  A1.  Strict Press – 5 x 5 w/30 Sec Rest (Build)  A2.  Russian Swings – 5 x 10 w/2 Min Rest (Heavy)  B.  3 Sets  Max UB Set of DB Thrusters (Moderate weight)   2 Min Max Row (Meters)  3 Min Rest  Performance  A1.  Push Press – 5 x 5 w/30 Sec Rest (Build)  A2.  Russian Swings – 5 x 10 w/2 Min Rest (Heavy)  B.  3 Sets w/Partner   Max Rep CG Bench Press @ 135lb/95lb or @ 55%  2 Min Max Row (Meters)  3 Min Rest  Sport  A1....Read more