NO 6 PM KETTLEBELL CLASS.  WARMUP: 3 RDS – 10 ROCKS – 10 HEAD NODS – 10 PUMP STRETCH – 1 MIN. BABY CRAWLING   A. 6 RDS – TGU L/R – 5 SQUAT – DOULBE KB OR GOBLET SQUAT   B. 10 RDS OTM – 10 2-HAND SWINGS – 5 PUSH-UPS   COOLDOWN: 1 MIN. EACH – COUCH STRETCH L/R – ARM BAR L/R – SHOULDER BRIDGE  Read more

Announcements  CFP HQ will now be offering noon classes for all levels Monday – Friday starting March 31st.  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!   Programming Updates   After the open, the Performance and Sport programming will be geared towards off season strength and power development.  Each cycle will be between 4 – 6 weeks in length with very specific goals.   Fitness programming will continue to cycle through every 4 weeks with Movement, Functionality, and Strength being the main focus.   Changes for Sports Programming  Members following Sports programming will notice that the volume and additional accessory work will be double the normal.  This means that sessions will have to be...Read more

All Levels A.  Deadlifts – 4 x 2 w/3 Min Rest (Moderate Load) B.  5 Rounds AFAP 400M Row/Run  (3 Laps around the back)   12 x Power Cleans @ 135lb/95lb 12 x Pull-ups -Post results under commentsRead more

Trust, a belief that the right thing will be done. Start trusting yourself to be doing the right things in all of lifes situations. Quit ignoring the feeling in your gut, you know the right way. Your goal this week is to instead of immediately going to I don’t know, and before just accepting someone else’s way of doing something, take a minute and ask yourself what the right way is. Who know’s you might already have the answers you need. I have recently been working on a renovation project. I have no prior woodworking, or handyman knowledge. What I know I had was a logical thought process and by using that thought process was able to come up with opinions and ideas on the project. Lets be clear 98% of the project I was just the labor and the clean up crew, something I was prepared for. Through out...Read more

No 6 pm kettlebell class.  The following workout can be done in the Progression room.  Last chance to cheer on all the athletes taking on 14.5 over at CFP HQ. Warmup: 3 rds – 3 R/L upper/lower body segmental rolls – 5 prying goblet squats – 5 R/L Halo – 10 rocks – 10 head nods A. 5 RDS – 1 DEADLIFT @ 85-95% 1 RM – 10 2-HAND SWINGS REST 2 MIN. B. 15 – 1 AFAP. – REVERSE LUNGE R/L (both legs counts as one rep) – pushups Cooldown: 1 min each – pigeon L/R – kneeling hip flexor R/L – upward facing dog – downward facing dogRead more