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

  SFH: Stronger, Healthier, Faster -Coach Julie  Ever wonder what people are shaking up in those weird plastic containers that sound like they have metal in them? As soon as the workout is over there are a number of athletes that head right to the water fountain or right to the athlete’s fridge and start shaking. What are they doing and why? Should I be doing that? What does it do any ways? Does it really help? Is that chocolate?! So being totally honest, when I first started out on my CrossFit and weight lifting adventure, I was not a fan of protein shakes. I am pretty particular about what I eat and drink as far as being local and organic, so powder and water seems very unnatural. But I quickly came to realize that it is extremely hard to eat and drink all the right things, at the right...Read 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.  Back Squats – 5 x 10 w/2-3 Min Rest B.  5 Min AMRAP 10 x Burpees 30 x DU 5 Min Rest C.  5 Min AMRAP 12 x Russian Swings 12 x Wallballs Performance – Sport A1.  Front Squats – 3 x 2 w/30-45 Sec Rest A2.  Back Squats...Read more

Strongfirst Kettlebell User Course at CFP, April 6th. http://www.strongfirst.com/sfg-kettlebell-course/ 6:00 PM KB CLASS A. 6 RDS – TGU L/R – 5 DOUBLE KB FRONT SQUAT B. 9 MIN. OTM – 11 2-HAND SWINGS – 5 PUSH-UPSRead more