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

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.  Back Squats – 5 x 10 w/2 Min Rest B.  4 Rounds AFAP 10 x American Swings 10 x T2B 15 x Box Jumps 1 Min Rest Performance – Sport  A1.  Front Squats – 4 x 2 w/30-60 Sec Rest A2.  Back Squats – 4 x 8 w/2-3 Min Rest B.  4 Rounds AFAP 5 x Squat Clean @ 135lb/95lb (Sport @ 155lb/105lb)  10 x T2B 15 x Box Jumps @ 24inch/20inch 1 Min Rest  -Post results under comments  Read more

6:00 PM KB CLASS A. 5 RDS -TGU L/R -10 X DOUBLE KB SWINGS B. 6 RDS -5 R/L SNATCH -5 R/L SQUAT -10 PUSHUPSRead more

~Coach Nate Dunfee Raise your hand if you’re excited for The Open?  Raise your hand if you’ve never heard of The Open?  Ha…I’m picturing all of you staring at your phones and computers raising your hands.  Well I hope between those 2 groups we’ve pretty much covered everyone.  Either you’ve never heard of The Open, or you have and are excited for it.  If not, I’ll tell you why you should be.  For those of you that don’t know what The Open is I’ll give you a quick explanation.  CrossFit started as, and always will be for the vast majority of followers, a fitness program.  A very fun, effective, functional, scaleable, awesome fitness program.  But over time CrossFit has also developed into a sport with elite athletes participating in competitions to test their fitness against each other.  The biggest competition of the year is The CrossFit Games, where the best...Read more