Cycle 3 – Week 1 – Session 3 Intensity – 85% A.) Sots Press – 3×5 Snatch Balance – 5×2 Barwork   B.) Snatch – 3 pos DL + Pos 2 Hang snatch – 7-10 reps Front Squats – 4×2 – w / pause on 1st rep RDL’s – 5×5   C.) Planks – 3 min. Mobility Extra – Tricep/ Bicep Link of the day: http://www.barbellbuddha.com/?p=6221 “Let it go”Read more

6:00 PM KB CLASS A. 10 RDS – 10 DBL SWINGS – 5 R/L SEE SAW PRESS – 5 SQUATS B. 3 X 1 MIN. RACK HOLDSRead 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 A.  Take 10 Minutes to establish a 1RM Push Press (Rack) B.  AFAP  20 x Burpees 30 x Alternating Dumbbell Snatches 20 x Burpees 30 x Dumbbell Push Press (Double) 20 x Burpees 30 x Thrusters 20 x Burpees 20 Min Cap  Performance A.  Take 10 Minutes to establish a 1RM Push Press...Read more

Cycle 3 – Session 2 – Week 1 Intensity – 85% A.) Sots Press – 3×5 Muscle Clean + Power Jerk – 6×1 Barwork   B.) CandJ – 3×1 80% (1@85%) Back Squats – 4×3 @ 85% GM – 4×7   C.) Hollow Rocks – 1 min. Mobility Extra – Hamstrings Thoughts for the day: If the main reasons you’er frustrated is because you had a couple misses weightlifting, you’re having a pretty awesome day.Read 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 A.  Back Squats – 3-2-1, 3-2-1, 3-2-1  w/2-3 Min Rest B.  5 Sets 60 Sec Period 5 x Strict Pull-ups AMRAP Wallballs @ 20lb/14lb 1 Min Rest Sport A.  Back Squats – 3-2-1, 3-2-1, 3-2-1  w/2-3 Min Rest B.  5 Sets 60 Sec Period 3 x Ring Muscle-ups AMRAP Wallballs@ 25lb/16lb ...Read more