Cycle 3 – Week 1 – Session 1 intensity – 85% Notes: the start of a peaking cycle A.) Sots Press – 3×5 Muscle Snatch + Snatch Drops – 6×1 Barwork   B.) Snatch – 5×1 Behind neck strict Press – 5×5   C.) Planks – 3 min. Extra – Chest/back Thoughts: Hustle every day.Read more

6:00 PM KB CLASS A. 2 RDS 3 TGU TO ELBOW 10 1 HAND SWINGS 3 TGU TO HAND 10 1 HAND SWINGS 3 TGU TO HALF KNEELING 10 1 HAND SWINGS TGU 10 1 HAND SWINGS SWITCH HANDS B. 100 2 HAND SWINGS AFAP  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 A.  Take 20 Minutes to establish a 1RM Deadlift B.  12 Min AMRAP 20 x Cal Row 20 x Sit-ups 20 x Russian Swings Performance – Sport  A.  Take 20 Minutes to establish a 1RM Snatch B.  12 Min AMRAP 50 x Double-unders (Substitute 25 x Tuck Jumps)  20 x...Read more

The Test With a 50 minute Running Clock A.  10 Minutes to establish a 1 RM Power Snatch B.  10 – 20 Minute 3 Rounds AFAP 10 x HSPU or 20 CG Push-ups 50 x Double-unders or 25 x Tuck Jumps C.  20 – 25 Minute 5 Min AMRAP Squat Cleans + Jerks @ 165lb/110lb D.  30 – 40 Minute AFAP 50 x Wallballs @ 20lb/14lb 30 x Burpees 10 x Bar Muscle-ups or 20 x Pull-ups E.  45 – 50 Minute AMRAP  Meter Row  -Post results under comments  Read more

Cycle 2 – Week 4 – Session 5 Intensity – 85% Notes: Today and tomorrow’s session are good days to go heavy! 3 miss rule is in effect. A.) Sots Press – 3×5 Power Snatch + snatch drop – 5×2 Barwork – 30 reps   B.) Snatch – 85% +5 – should be heaviest snatch this week – 3 misses or less Clean Pulls – 4×2   C.) Broad Jumps – 10 Hollow Rocks – 1 min. Mobility – 10 min. Thoughts for the day: Everyone that you meet in life, knows something that you don’t.Read more