A. 5 RDS – TGU L/R – 5 SQUATS B. 5 – 2 MIN RDS -10 2 HAND SWING EVERY 30 SEC – 30 SEC REST BETWEEN RDSRead more

Announcements CFP will be closed December 24th, 25th, and January 1st.  We will also be having a skeleton schedule starting December 23rd 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! Fitness – Performance – Sport A.  20 Min AMRAP 20 x ? 20 x ? 20 x ? -Post results under comments  Read more

Cycle 3 – Week 1 – Session 6 Intensity – 85% A.) Sots Press – 3×5 Low Snatch Balance – 5×2 Barwork   B.) CandJ – 85% + 5 lbs – should be heaviest lift this week Snatch Pulls – 4×2 BackSquats – Heavy 2 rep – w/ pause on 1st rep. – target goal 85%   C.) Core your choice – 4 sets Mobility Extra – Reverse Hyper – 3×15 Link – https://www.youtube.com/watch?v=rStDBO82F2gRead more

Announcements CFP will be closed December 24th, 25th, and January 1st.  We will also be having a skeleton schedule starting December 23rd 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  A.  4 Rounds  400M Row  10 x T2B  15 x OHS @ 95lb/65lb  20 x Box jumps w/Step down @ 24inch/20inch  2 min Rest   Scale accordingly    -Post results under comments  Read more

Cycle 3 – Week 1- Session 5 Intensity – 85% A.) Sots Press – 3×5 Power Snatch + Drop Snatch – 6×1 Barwork   B.) Snatch – 85% + 5 lbs – make this your heaviest snatch this week Clean Pulls 4×2 Front Squats – Pause 1 rep at 85%   C.) Core your choice Mobility Thoughts for the day – You are stronger every day you show up to lift again.Read more