6:00 PM KB CLASS A. 5 RDS – 3 DEADLIFTS B. 5 R/L TGU C. 5 X 1 MIN. LEOPARD CRAWLS WITH 1 MIN. RESTRead more

CFP HQ will be closed until 10am class today.    No 5:30am, 7:00am HGST, or 8:00am.  Check here and Facebook for updates. Fitness  A.  Front Squat – 5 x 5 w/3 Min Rest  B.  13 Min AMRAP  1K Row  40 x Deadlifts @ LIGHT  150 x DU  Max effort Russian Swings for the remainder of the period  Performance – Sport  A.  Back Squats – 5 x 1 w/3-4 Min Rest (Go Heavy)  B.  13 Min AMRAP  1K Row  50 x Power Snatches @ 75lb/55lb  150 x DU  Max effort Muscle-ups or C2B Pull-ups for the remainder of the period  -Post results under comments  Read more

 CFP HQ will be closed after 10am class today until 8am class tomorrow.  CFP Strength will be closed after 1pm today and open tomorrow at 11am    Opening time tomorrow may change if we get dumped on and roads have not improved.  Your Work-out tomorrow should be to shovel out your nieghbors and use your fitness.  Stay Safe.   All Levels  A.  3 – 4 Sets  10 x Russian Swings (Moderate Weight)  10 x Squats  5 x Strict Pull-ups  10 x Push-ups  5 x Bar Taps  3 x Wall Climbs  B.  10 Sets  200m Row (Hard)  30 Sec Rest  -Post results under comments  Read more

No 6 PM kettlebell class today.  The progression room will be open at 6 PM to work on skills or perform following workout: Warmup: 3 RDS -10 Pump Stretch – 5 R/L Halo – 5 goblet squats (sit in the bottom position on the 1st squat for approximately 20 – 30 seconds prying open hips) A. Complete the following circuit x 2 – 10 double kb swings – 1 double kb Clean & Press – 10 double kb swings – 2 double kb C&P – 10 double kb swings – 3 double kb C&P – 10 double kb swings – 4 double kb C&P – 10 double kb swings – 5 double kb C&P B. 5 Min. (On top of the minute) – 10 R/L 1-Hand swings Cooldown: 1 min. of the following movements – Couch Stretch R/L – Seated spinal twist R/L (pull leg to opposite shoulder) – upward...Read more

Fitness  A.  15 – 20 Minutes Pull-up Progressions  B.  14 Min AMRAP  50 x DU  20 x Sit-up  10 x American Swings  Performance  A.  15 – 20 Minutes Pull-up Progressions  B.  14 Min AMRAP  100 x DU  20 x T2B  15 x PC+PJ @ 95lb/65lb +  75 x DU  20 x T2B  15 x PC+PJ   50 x DU  20 x T2B  15 x PC+PJ  Max DU remainder of the period  Sport  A.  EMOM – 12 Mins  1st Min – 5 – 8 x UB C2B  2nd Min – 5 – 8 x Goat Gymnastic Movement  B.  14 Min AMRAP  100 x DU  20 x T2B  20 x PC+PJ @ 115lb/85lb  75 x DU  20 x T2B  15 x PC+PJ @ 165lb/115lb  50 x DU  20 x T2B  10 x PC+PJ @ 185lb/125lb  Max DU remainder of the period -Post results under comments  Read more