Announcements Our next Family and Friends day for all classes and locations is February 17th.  Follow this link to RSVP yourself and your friend!  If you have any questions, please email us at info@cfpfit.com   There will be no WeightLifting at 9am this Saturday    Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!   Date:  Sunday, February 16  Time:  9:30am – 11:30am   Click HERE to Register     Fitness  A.  EMOM – 12 Mins  1st Min – 10 x Russian Swings  2nd Min – 10 x Box Jumps  3rd Min – 5 – 8 x Burpees  B.  5 Rounds AFAP  30 x Squats  20 x Push-ups  50 x DU  Performance – Sport  A.  EMOM – 12 Mins  1st Min – 5 x SC + PJ @ 95lb/65lb +++ (Sport @ 135lb/95lb ++)  ...Read more

Announcements Our next Family and Friends day for all classes and locations is February 17th.  Follow this link to RSVP yourself and your friend!  If you have any questions, please email us at info@cfpfit.com   Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!   Date:  Sunday, February 16  Time:  9:30am – 11:30am   Click HERE to Register Fitness – Performance  A.  EMOM – 15 Mins  1st Min – 6 – 8 x Bar Taps  2nd Min – 10 x Pistols or Scaled Pistols  3rd Min – Max distant HS Walk or 20M Bear Crawl  B.  4 Sets  500M Row  2 Min Rest  Sport  A.  3 Sets  500M Row  2 Min Rest  Rest 5 Mins after the final set…  B.  3K Row (Hard Effort)  -Post results under comments    Read more

No 6:00 PM KB Class today:  Following workout can be performed in the Progression room at CFP Strength.  Make sure to still check in if you are using the Progression room. If you haven’t yet been to an Olympic Weightlifting class this is the perfect time.  Warmup:  Repeat the following circuit two times: – 10 cross body touches (ex. Touch elbow to knee in a standing postion) – 3 R/L upper and lower body segmental rolls – 10 rocks followed by 10 head nods – 10 forward/backward crawls (count each time your hand touches the ground.  Baby crawl the first round and leopard crawl the second round) Then: 4 RDS -10 2 Hand swing -10 push ups or 50% of max reps, which ever is smaller A. 5 RDS – 5 double KB Clean & Press – 5 pull ups (8 inverted rows on rings) – 7 double KB Front...Read more

    Compete in CrossFit?   I can honestly say when I started Crossfitting four years ago I was in it for the bikini body. I am naturally a competitive person coming from a background of a variety of sports all the way through college, but I have never had an urge to take my workouts to the next level; competition. I played many sports growing up but none of which that were an individual sport. If the team lost, you lost, not the other way around. Well, I still have yet to compete in an individual Crossfit competition but I did however compete in my first two person team Crossfit competition in St. Paul, MN, on Saturday and despite all the nervousness and unanswered questions, I had a good time.   Questions, questions, questions. I had them. After annoying Matt, Shawn, Nic, Jeremy, Staci and Nicole, the day had...Read more

Announcements Our next Family and Friends day for all classes and locations is February 17th.  Follow this link to RSVP yourself and your friend!  If you have any questions, please email us at info@cfpfit.com   There will be no WeightLifting at 9am this Saturday    Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!   Date:  Sunday, February 16  Time:  9:30am – 11:30am   Click HERE to Register Only 6 spots left!   Fitness A.  15 – 20 Minutes HSPU Progressions B.  AFAP 21 – 18 – 15 – 12 – 9 – 6 – 3 Push Presses After each round complete 10 x Russian Swings 20 x DU 10 x Sit-ups Performance A.  15 – 20 Minutes HSPU Progressions B.  AFAP  21 – 18 – 15 – 12 – 9 – 6 – 3 ...Read more