Strongfirst KB User Course at CFP on April 6th.  This is a great course to dial in your technique on the swing, squat, press, etc. 6:00 PM KB CLASS A. 5 RDS – 2 DEADLIFTS – 10 EXPLOSIVE 2 HAND SWINGS – 5 R/L PRESS REST 2-3 MIN. BETWEEN ROUNDS B. 6 RDS – 5 R/L REVERSE LUNGE (HOLD WEIGHT IN RACK OF OPPOSITE SIDE THAN LUNGING LEG) – 10 M FORWARD/BACKWARD CRAWLSRead more

Open WOD 14.1 All Levels 10 Min AMRAP  30 x Double-unders  15 x PS @ 75lb/55lb  -Post results under commentsRead more

 I did not train for the Open. However, the Open is part of my training.   Coach Roo   I’m guessing only a small handful of members specifically trained to compete in the CrossFit Games Open this year. The rest of us….. not so much. I totally respect those that put in the hours upon hours to try and rise to the top of the leaderboards, but I am not one of those people. I did not train for the Open. I do not plan on going to Regionals. However, I still registered for the Open because I see it as a training opportunity that I shouldn’t pass up. There’s this thing called life, that for majority of us, occurs mostly outside the walls of the gym. As cheesy as it sounds, that is what I am training for. Training inside the gym allows you to experience as many things...Read more

6;00 PM KB CLASS A. 3 PULL-UP LADDERS (1-5) -PERFORM 10 FORWARD/BACKWARD CRAWLS BETWEEN RUNGS B. 2 RDS STRONGFIRST MOVING TARGET COMPLEX – DOUBLE KB – 1 CLEAN 2 PRESS 1 SQUAT – 1 CLEAN 3 PRESS 1 SQUAT – 1 CLEAN 5 PRESS 1 SQUAT REPEAT WITH SQUAT REPS IN 2 RD AND CLEAN REPS IN 3 RD MOVING UP -PERFORMED WITH A PARTNER IN A YOU GO/I GO FORMATRead more

The Open Schedule The CrossFit Open season will officially start February 27th with the announcement of workout 14.1.   The Open workouts will be programmed every Friday for all classes.  The Open workouts will also be programmed for the Competitor Sports Class every Saturday from 12 – 1 pm with the remainder of the class time being used for skill/strength training. If you’re not participating in the Open, please feel free to come and cheer on the CFP community members that are.  This is a great time to build our camaraderie within our team!  Sea of Red and Black!   Fitness  A.   In Teams of 2  10 Rounds (You go I go)  5/5 x Strict Pull-ups  10/10 x Air Squats  5/5 x BOB Performance  A.  In Teams of 2  10 Rounds (You go I go)  3/3 x Muscle-ups or 6/6 x C2B Pull-ups  5/5 x OHS @ 95lb/65lb +++ ...Read more