http://www.drmichaeljoyner.com/ Great Blog by a Mayo Doctor about human performance. 6:00 PM KB CLASS A. 5 RDS – TGU L/R -15 1-H SWINGS L/R B. SINGLE KB CLEAN & JERK LADDER 3 X 1-2-3-4-5 R/LRead more

Programming – Session 2 – Week 1 Cycle 1 Intensity – 80% (Clean and Jerk / Back Squats – 75%) A.) Power Jerk- 5×3 – Pull Progressions  B.) CandJ – 6×1 3×2, 2×1, x1 (warm up scheme)  – BS – 3×7 @ 75%  RDL’s – 3×10  C.) Core Mobility  Extra – Sots Press Link of the Day – http://www.allthingsgym.com/2013wwc/ – Watch the best in the world! Lots of good footage is up.    Read more

Everyone loves a buffet.  Take a taste of everything or dig into what you love. CFP is now offering One punch card for 3 different classes. Buy the punch card here:  Fitness Buffet CFP FIT class: The CFP FIT class is an evolution of strength and conditioning that covers an aspect of fitness most people can’t singularly get from one specific program.  The focus is a mesh of general strength and general conditioning for all lifestyles.  This class was developed to assist the average person as well as the endurance athlete improve or develop strength while maintaining and enhancing endurance.   The CFP FIT classes will offer a unique blend of movements and different levels of intensity that can be individually tailored. FIT Class is at CFP HQ on Tuesdays and Thursday at 6:30pm CFP Boot Camp: This program uses body weight exercises, functional movements, and metabolic conditioning to develop...Read more

Announcements:   The Halloween WOD will be this Saturday from 10am – 11am, here will also be normal class hours at 8am and 9am.   Fitness A1.  Back Squat – 5 x 8 w/4 Min Rest A2.  Strict Pull-ups – 5 x After each set of Squats  B.  Every 2 Minutes for 5 Sets <-> x 2 – 20M Shuttle Run 10 x Tuck Jumps  10 x Sit-ups    Performance  A1.  Back Squats – 10 x 10 @ 40%-60% +5lb-10lb  A2.  Strict Pull-ups – 5 x After each set of Squats  B.  Every 2 Minutes for 5 Sets  <-> x 3 – 20M Shuttle Run (All out)  10 x Box jumps w/Step down @ 24inch/20inch  10 x T2B   Sport  A1.  Back Squats – 10 x 10 @ 40%-60% +5lb-10lb  A2.  Strict C2B Pull-ups – 5 x After each set of Squats  B.  Every 2 Minutes for 5 Sets  <->...Read more

Welcome to the new programming for CFP – Strength Olympic Weightlifting classes This will be my everyday programming which will be optimal for anyone wanting to maximize there strength potential and improve upon there Olympic lifts. There will also still be 2 other levels of programming designed for people dropping in for a brush up on there technique and those who train 2 to 3 times a week.   Let’s begin…… Cycle 1 – Week 1 – Session 1 Intensity – 80% Strength (presses, RDL’s, ETC.) – always right down your numbers, I don’t program percentages for these because they are movements you should always be striving to improve on. That doesn’t mean a max out every sessions but from week to week you should be striving to put on another 5 lbs for your last set. A.) Strength Challenge start – Sots Press – Pull Progressions B.) Snatch –...Read more