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

Every spring time there is a special event that takes place at the “nostalgic” Eastview Rec. Center in St. Paul Minnesota. There is the smell of spring in the air, the sound of crashing barbells, as all of the regular crowd shuffles in. Of course I am talking about the Minnesota Local Weightlifting Club Championships. Believe it or not the Rochester Barbell Club is one of the main clubs in Minnesota Weightlifting. At the 2013 LWC’s The Rochester Barbell Club was 1 point away from winning the Women’s 1st place team award. This year I am inviting everyone who is interested or available to lift at the Minnesota LWC’s on Saturday March 22nd. It does not matter your skill level as long as you total (complete one snatch and one clean and jerk) you score a point for the Rochester Barbell Club. The atmosphere is very similar to participating in...Read more

  How do I get the best from my BOX?   There are a little lessons we learn as we adjust and adapt to the gym way of life. What to wear, what to eat, what not to eat, how much chalk do I really need,…etc. Crossfit gyms and weight lifting gyms are in a slightly different category than you ordinary gym and therefore the rules are a little different as well. Whether you are a veteran or a newbie, being reminded of why we do what we do is a good thing for the whole community. So here is short list of friendly reminders for all of CFP.   *Leave your ego at the door please. Whether you have heard this before or not, it is always a good reminder to aim for progression not perfection. Crossfit and weight lifting are humbling to everyone and trying to be perfect...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 [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 All LEVELS  A.  AFAP  1K Row  30 x Back Squats  20 x HR Push-ups  20 x T2B  20 x Front Squats  20 x HR Push-ups  20 x T2B  10 x OHS  20 x HR Push-ups  20 x T2B  1K Row  30 Min Cap  -Post results under commentsRead more