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  11 Spots Left   Fitness A.  EMOM – 8 Mins  3 x Deadlifts B.  AFAP  21 – 15 – 9  Goblet Squats  Slam Balls  Calorie Row  and then…  500M Row  Performance  A.  EMOM – 8 Mins  3 x Squat Cleans (TNG optional)  B.  AFAP  21 – 15 – 9  OHS @ 95lb/65lb  Box Jumps @ 24inch/20inch  C2B Pull-ups  and then….  50 x American Swings @ 1.5 pood/1 pood  15 Min CAP  Sport  A.  EMOM – 8 Mins  3 x Squat Cleans (TNG)  B.  AFAP  21 – 15 –...Read more

Wednesday 01152014 Announcements We’re taking pre-orders for the new CFP Team T-shirts and Tanks through 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  Limited to 30 Fitness – Performance  A.  Take 15 Minutes to work on Muscle-up Progressions  B.  5 Sets  500M Row  (1 Second faster from previous week)  3 Min Rest  Sport  A.  8 Sets  500M Row (1 Second faster from previous week)  3 Min Rest  -Post results under comments    Read more

6:00 PM KB CLASS A. 10 RDS – 10 DOUBLE KB SWING – 10 PUSH-UPS B. 5 RDS – 5 R/L SQUAT – 5 PULL-UPS C. 5 X 10 SEC. SFG PLANK HOLDS – REST 20 SEC. BETWEENRead more

Wednesday 01152014 Announcements We’re taking pre-orders for the new CFP Team T-shirts and Tanks through 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  Limited to 30 Fitness  A.  EMOM – 10 Mins  Even – 5 x Power Swings  Odd – 10 x DB Push Presses  B.  14 Min AMRAP  50 x Double-unders  20 x Sit-ups  10 x American Swings  Performance  A.  EMOM – 10 Mins  Even – 3 x Hang Power Clean (Moderately Heavy)  Odd – 5 x Dips or 10 CG Push-ups  B.  14 Min AMRAP  100 x Double-unders  30 x Sit-ups  15 x PC + PJ @ 95lb/65lb  75 x Double-unders  30 x Sit-ups  15 x...Read more

Announcements We’re taking pre-orders for the new CFP Team T-shirts and Tanks through 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  Limited to 30  Fitness A.  Back Squat – 5 x 10 w/2 Min Rest @ 45%-60% B.  EMOM – For as long as possible 7 x Thrusters @ 75lb/55lb 7 x Russian Swings @ 1.5 pood/1 pood 7 x Burpees Performance – Sport A1.  Front Squats – 3 x 3 w/30-60 Sec Rest  A2.  Back Squats – 3 x 8 w/2 – 3 Min Rest  B.  EMOM – For as long as possible  Ben Bergeron BEEP Test  7 x Thrusters @ 75lb/55lb  7 x Pull-ups  7 x...Read more