Announcements Pre-orders for the new CFP Team T-shirts and Tanks go out Feb 6th.  You can place your order by clicking HERE   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  9 Spots Left Fitness A1.  Close Grip Bench Press – 3 x 10 w/30 sec Rest A2.  Power Swings (HEAVY) – 3 x 10 w/2 Min Rest B.  4 Sets 500M Row (Hard Effort) Rest 2:30 after each set Performance A.  Muscle-up Skill Work 3 Sets NFT  5 x Hollow Arch/Swings 5 x V-Sit Hip Extensions 5 x Banded Muscle-ups 5 x Ring Dips B.  4 Sets 500M Row (Hard Effort) Rest 2:30 after each set Sport  A.  8 Sets  500M Row (Hard Effort)  Rest 2:30 after each...Read more

    How do you think your body looks like on the inside? So many of us are so concerned with how our bodies look on the outside that we forget to take care of the inside. Of course exercise is causing the inside of our bodies to be healthier, but are we really taking the time to perform all what is necessary to take care of the inside of our bodies?   There are a lot of things that we need to consider when starting to take care of the inside of our bodies. The first one is obvious, diet. In order to be healthy internally we need to make sure what we are feeding ourselves is nutritious. You must eat a healthy diet in order to take care of the outside of your body just like the inside. Just because you get a PR Snatch every other week...Read more

6:00 PM KB CLASS A. 5 RDS – 5 DBL KB CLEANS – 5 DBL KB PRESS – 5 DBL KB SQUATS – 5 PULL-UPS B. 8 MIN. EMOTM – 12 2-HAND SWINGSRead more

Announcements Pre-orders for the new CFP Team T-shirts and Tanks go out Feb 6th.  You can place your order by clicking HERE   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  6 Spots Left Fitness A.  15 – 20 Minutes of Pull-up Progressions B.  AFAP 30 x Cal Row 20 x Burpees  20 x Russian Swings  20 x Cal Row  20 x Burpees  20 x Russian Swings  10 x Cal Row  20 x Burpees  20 x Russian Swings Performance  A.  Option 1:  15 – 20 Minutes of Pull-up Progressions  A.  Option 2:  Every 75 Secs for 6 Sets  7 x TNG Deadlifts @ Moderate load (Practice cycling)  10 x HR Push-ups  B.  AFAP  30 x Pull-ups  20 x Burpees ...Read more

Cycle 1 – Week 1 – Session 1 Program Goals – Consistency at heavy weights (80% and up), Meet prep for the Minnesota State Champs in March, PR’s and new numbers at the end of March. Program intensity – 80% A.) Sots Press – 4×5 and Pull Progression B.) Snatch – 3×1 @ 80% Clean and Jerk – 3×1 @ 80% BNSP – 5×5 C.) Back extensions – 3×15, Mobility Thoughts for the day: It doesn’t matter how slow, just keep moving.    Read more