Competition Prep: MN LWC’s and MN highschool weightlifting championships Cycle 1 – Week 4 – Session 2 Intensity: 90% A.) Active warm up Sots Pressing B.)Snatch – 3×1 @ 90% Clean pulls – 3×2, 4×1 @ 1RM BS – 4×5 @ 90% C.) GM’s – 5×5 – lightRead 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 [email protected]   There will be no Competitors class this Saturday February 8th at 12pm.   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 a few spots left!! Fitness  A.  Back Squats – 5 x 10 w/2 – 3 Min Rest  B.  AFAP  40 x WB  20 x Jumping C2B Pull-ups  30 x WB  15 x Jumping C2B Pull-ups  20 x WB  10 x Jumping C2B Pull-ups  10 x WB  5 x Jumping C2B Pull-ups  Performance – Sport  A1.  Front Squats – 3 x 5 w/30 –...Read more

Competition Prep – MN LWC’s – March 22nd MN State Highschool championships – March 8th Cycle 1 – Week 4 – Session 1 Session 1 A.) Sots Press – 4×5 Pull Progressions / Bar work B.) Snatch – 3×1 @ 80% Clean and Jerk – 3×1 @ 80% RDL’s – 5×5 C.) Core Mobility – 15 min. Thoughts for the day – It’s Monday, don’t jump to any drastic conclusions this early in the week; patience.  Read more

Strongfirst is coming to CFP! The Strongfirst kettlebell user course is an 8-hour hands on course to teach the fundamental kettlebell movements. Check out http://www.strongfirst.com/sfg-kettlebell-course/ for more details and www.regonline.com/Register/Checkin.aspx?EventID=1461239 to register. 6:00 PM KB CLASS A. 5 RDS – TGU L/R – 10 R/L 1-H SWINGS – 10 PUSH-UPS B. 8 EMOTM -15 2-HAND SWINGSRead more

Monday 02102014 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 [email protected]   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 Registe Only a few spots left!!   Fitness A.  EMOM – 8 Mins  Even – 5 x Power Swings  Odd – 8 x DB Thrusters  Rest 4 Mins  B.  EMOM – 8 Mins  Even – 5 x Deadlifts  Odd – 10 x Alternating Step-ups  Rest 4 Mins  C.  6 Min AMRAP  10 x Russian Swings  10 x Burpees  20 x DU  Performance – Sport   A.  EMOM – 8 Mins  Even – 3 x TNG PS...Read more