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 8 spots left     Fitness A.  4 Sets   30 Sec Russian Swings 30 Sec Hollow Rocks B.  10 Min AMRAP 20 x Mountain Climbers 5/5 x Dumbbell Snatches Performance Prison Rules A.  Every 15 Secs for 16 Sets 3 x Power Snatches @ 115lb/85lb Strive for perfect movement, the goal of the prison rules is to stay efficient for every single rep even in a fatigued state.  If your form starts suffering, skip a round or perform one rep per set.  B.  3 Rounds AFAP  25 x American Swings @ 1.5 pood/1 pood  25 x Burpees  10 Min Cap  Sport  A.  Every 15 Secs for 16 Sets  3 x Power Snatches @ 135lb/95lb  B.  3 Rounds AFAP  25 x American Swings @ 2 pood/1.5 pood  25 x...Read more

FUNCTIONAL INTERVAL TRAINING 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 isn’t just to become a highly skilled powerlifter or a high level endurance athlete, but instead a mesh of general strength and general conditioning for all lifestyles.   The FIT classes will offer a unique blend of movements and different levels of intensity that can be individually tailored.  Although this sounds like most other programs, it’s far from it.   We programmed these classes to promote a general sense of fitness that promotes longevity vs athletic performance.    Our first class will start Oct 1st and be held every Tuesday and Thursday from 6:30 pm – 7:30 pm at the new CFP.    These classes are sign up only and are limited to the first 15.  To insure your spot...Read 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. Fitness A.  4 Sets  8 x Push Presses  45 Sec Rest  8 x Ring Rows  45 Sec Rest  B.  6 Rounds  15 x Squats  15 x Push-ups  15 x Russian Swings  200M Run  Performance  A1.  Front Squats – 5 x 1  A2.  Ring Rows – 5 x 8  B.  Loredo  6 Rounds AFAP  24 x Squats  24 x Push-ups  24 x Walking Lunges  400M Run  30 Min Cap  Sport  A.  Every 15 Secs for 16 Sets  2/1 x Bar Muscle-ups  B.  Loredo  6 Rounds AFAP  24 x Squats  24 x Push-ups  24 x Walking Lunges  400M Run  30 Min Cap   Games Track 2014  Follow this link  -Post results under comments Read more

    Why YOU Should Compete in the MN OPEN   The Minnesota Open is steeped in a lot of important weightlifting history. The earliest Twin City Open, now known as the Minnesota Open was in 1956. This competition was a team contest between Minneapolis and St Paul. Minnesota Hall of Famers Vince DeTamaso, Richard Pembrook, and Bob Severin were in it, with Pembrook setting State records. 1964 saw big lifts from Hall of Famers George Schultz, Roger Sadecki, and Robert Jones. In 1965 the competition included Gary Cleveland. Gary placed 5th at the 1964 Olympics and 5th at the Worlds in 1965. Hall of Famers Charles Jones and John Drewes lifted in the 1968 competition. The name of the meet was changed to “The St. Paul”  in October 1973. A notable lifter in the 1973 meet was Hall of Famer Luke Klaja, who was a member of the 1980...Read 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. Fitness A.  8 Sets 15 Sec Alternating Lunges 15 Sec Rest B.  For completion 21 – 15 – 9 Goblet Squats Divers  Step-up  x 2  Performance A.  Every 15 Sec for 16 Sets 2 x Power Clean + Push Jerks @ 135lb/95lb Note – These do not need to be touch and go reps   B  AFAP 21 – 15 – 9 Push Presses @ 135lb/95lb Box Jumps @ 24inch/20inch (Step ups are ok) T2B (2:1 ratio Sit-ups to T2B) 15 Min Cap  Sport A.  Every 15 Secs for 16 Sets 2 x Power Clean + Push Jerk B.  AFAP 21 – 15 – 9 Push Presses @ 155lb/105lb Box Jumps @ 24inch/20inch T2B 15 Min Cap  Games Track 2014 Follow this link -Post results under comments...Read more