Fitness A.  EMOM – 10 Mins Even – 10 x Close Grip Push-ups Odd – 5 x Strict Pull-ups B.  AFAP 30 – 20 – 10 Burpees Swings Push-ups Box jumps w/Step-downs Performance – Sport  A.  EMOM – 10 Mins  Even – 6 x Push Presses @ 115lb/85lb (Sport @ 135lb/95lb)  Odd – 10 x Pull-ups (Sport C2B)  B.  AFAP  30 – 20 – 10  Burpees  American Swings @ 1.5 pood/1 pood (Sport @ 2 pood/1. 5 pood)  Push-ups (Sport HR Push-ups)  Box Jumps @ 24inch/20inch  -Post results under comments  Read more

Fitness A.  Back Squats – 5 x 10 w/2 min Rest B.  4 Rounds AFAP 10 x Thrusters  15 x Cal Row  2 Min Rest  Performance – Sport  A1.  Front Squats – 3 x 5 w/30-60 Sec Rest  A2.  Back Squats – 3 x 10 w/2 Min Rest  B.  4 Rounds AFAP  10 x Thrusters @ 95lb/65lb (Sport at 115lb/85lb)  15 x Cal Row (Sport at 20 Cal)  2 Min Rest  Optional Accessory  A.  Assault Bike  10 Sets  30 Sec at 90%  30 Sec Rest  -Post results under comments      Read more

  Fitness  A.  EMOM – 8 Mins  5 x Deadlifts (TNG Optional)  B.  12 Min AMRAP  50 x Double-unders or (30 Sec DU attempts)  20 x Russian Swings  10 x Ring Rows  2 Min Rest  2 Min AMRAP  HR Push-ups Performance  A.  EMOM – 8 Mins  5 x TNG Power Snatches @ 95lb/65lb (TNG Optional)  B.  12 Min AMRAP  50 x Double-unders or (30 Sec DU attempts)  5 x G2O 135lb/95lb  10 x Pull-ups  2 Min Rest  2 Min AMRAP  HR Push-ups  Sport  A.  EMOM – 8 Mins  5 x TNG Power Snatches @ 135lb/95lb  B.  12 Min AMRAP  50 x Double-unders  5 x G2O @ 185lb/115lb  5/3 x Muscle-ups  2 Min Rest  2 Min AMRAP  Ring-dips  -Post results under comments    Read more

6:00 PM KB CLASS A. 10 RDS -TGU L/R B. 5 MIN AMRAP -1 H SWINGSRead more

Announcements We will be having normal class hours at 8am, 9am, and 10am this Saturday the 4th.  There will be no 11am class.  Please join us for the official CFP Grand Opening Celebration on Saturday January 4th starting at 12 pm –  4 pm.  There will be catering from Johnny Mango, Meat Raffle to raise money for the Boys and Girls Club, and guest speakers and games throughout the festivities.  Friends and family are welcome, we look forward to seeing all of you there! All Levels  A.  AFAP  80 x DU  20 x Russian Swings  60 x DU  40 x Russian Swings  40 x DU  60 x Russian Swings  20 x DU  80 x Russian Swings  -Post results under comments    Read more