Cycle 3 – Week 2 – Session 4 Recovery A.) Sots Press – 3×5 Snatch Balance – 5×2 Barwork / Pull Progression   B.) Power Snatch – 3 – 4 reps at 80% FS – 1 rep w/ pause heavier than max clean – you may keep going if it is easy, but NO MISSES Snatch RDL’s – 3×5   C.) Core your choice – 3 sets Mobility Extra – tricep / bicep Thoughts for the day – No matter what you do, always make sure you are a good person. Would you want to hang out with yourself?Read more

Announcements CFP will be closed January 1st, we will also be on a skeleton schedule through the New Years.  Please check the schedule for all the updates!  SAVE THE DATE!!!  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 Fight Gone Bad 3 Rounds for Max Reps  1 Min Wallballs @ 20lb/14lb 1 Min Swings @ 1.5 pood/1 pood 1 Min Push Press @ 75lb/55lb 1 Min Box Jumps @ 20inch 1 Min Calorie Row 1 Min Rest -Post results under comments  Read more

Cycle 3 – Week 2-  Session 2 Intensity – 80% Notes: Recover, 8 hrs of sleep minimum per night. A.) Sots Press – 3×5 Muscle Clean + Power Jerk – 6×1 Barwork / pull Progression   B.) CandJ – 3-4 reps at 80% BS – 3×3 @ 80% GM – 4×5   C.) Hollow rocks – 1 min. Mobility Extra – Hamstrings Thoughts for the day: A barbell in my hands and chalk on my clothes, no better way to complement a day.Read more

No Classes, Happy Holidays!! Read more

Cycle 3 – Week 2 -Session 1 Intensity – 80% Notes: recovery, main focus is to recover and feel good. Take care of your body. A.) Sots Press – 3×5 Muscle Snatch + Snatch Drop – 6×1 Barwork / pull progression   B.) Snatch – 3-4 reps at 80% Behind neck strict press – 3×5 RDLs – 3×5   C.) Planks – 1 min Mobility Extra – Chest / back Thoughts: Focus on at least 8 hours of sleep every night this week.Read more