CFP Boot Camp   Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  For more details and to register follow this link.  Only 5 spots left! Fitness A.  4 Sets  30 Sec Man Makers  30 Sec Ball Slams  B.  18 Min AMRAP  400M Run/Row  15 x Push-ups  Performance  A.  Every 15 Secs for 16 Sets  3 x Deadlifts @ 205lb/115lb  B.  18 Min AMRAP  400M Run/Row  15 x STO @ 135lb/95lb  Sport  A.  Every 15 Secs for 16 Sets  3 x Deadlifts @ 295lb/205lb  B.  18 Min AMRAP  400M Run/Row  15 x STO @ 155lb/105lb  Games Track 2014  Follow this link  -Post results under comments  Read more

Cycle 3 – Week 13 – Session 1 Program Intensity – 80% A.) Sots Press- 3×5, OHS – 3×10 B.) Snatch  – 3×1 @80% Clean and Jerk – 3×1 @ 80% – 6-7 warm up sets consisting of triples, doubles, and singles, should be performed before getting to your work weight for the day   Back Squats – 1 rep @ 85% to 90% w/ pause – should take 6-7 warm up sets before you get to your final weight C.) RDL’s – 5×5 Behind neck Push Press – 5×5 Push ups – 75 Planks – 3 minutes total Mobility – 10 minutes minimum   Link of the day – Barbell Shrug podcast on Minnesota weightlifting Zach Krych. Pretty cool podcast talks about Zach and his comeback. http://www.youtube.com/watch?v=LkOl1GFN-c8  Read more

6:00 PM KB CLASS A. 5 RDS 8 DBL KB SWINGS 5 DBL KB PRESS 8 DBL KB BENT OVER ROW 5 DBL KB SQUAT B. 7 EMOTM 7 R/L SNATCH C. 3 RDS 10 HANGING LEG RAISESRead more

CFP Boot Camp   Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  For more details and to register follow this link.  Only 6 spots left! Fitness  A.  4 Sets  5 x Pause KB Front Squats (Dbl Rack)  45 Sec Rest  5 x Power Swings  45 Sec Rest  B.  3 Min AMRAP  10 x Sit-ups  10 x Russian Swings  10 x Squats  4 Cycles Total  1 Min Rest after each round  Performance  A1.  Pause Back Squats – 5 x 2  A2.  Power Swings – 5 x 5  B.  3 Min AMRAP   3 x Power Cleans @ 135lb/95lb  6 x Push-ups  9 x Squats  4 Cycles Total  1 Min Rest after each round  Sport  A.  Every 15 Secs for 16 Sets  3 x Thrusters @ 135lb/95lb  B.  3 Min AMRAP  3 x Power Cleans @ 185lb/125lb  6 x Push-ups  9 x Squats  4 Cycles Total  1 Min Rest after each round ...Read more

CFP is excited to announce the start date of the new space (CFP HQ) for Monday September 30th.  Classes will be closed this Saturday due to the move, and all available members are welcome to help.  Start time is tentatively 9am to get things rolling!   With the addition of the new space (CFP HQ) is a new schedule for both gyms.  CFP HQ will offer CrossFit, Kids CrossFit, and FIT classes while the current space  (CFP Strength) will offer Kettlebell, weight lifting, and Boot Camp classes.    CFP HQ Schedule – Click Here  CFP Strength Schedule – Click Here   Read more