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 Push-ups 15 Sec Rest B.  EMOM – 20 Mins Even – 20 Sec Double-under/Single-unders Odd – 20 Sec Burpees Performance A.  Every 15 Sec for 16 Sets 2 x TNG Deadlifts @ 225lb/135lb   Scale the weight accordingly  B.  EMOM – 20 Mins Even – 30 x Double-unders Odd – 30 Sec of Burpees Sport A.  Every 15 Secs for 16 Sets 1 – 2 x Deadlifts @ 375lb/235lb  B.  EMOM – 20 Mins  Even – 5/3 Strict C2B Chin-ups  Odd – 10 x Ring Push-ups  Games Track 2014  Follow this link  -Post results under comments  Read more

Cycle 3 – Week 12 – Session 1 Program Intensity – 90% A.) Sots press – 3×7, OHS – 3×5, B.) Snatch – 2 x 5 lbs. under 90% – 1 x 90% – 1 x 5lbs. over 90% Clean and Jerk – Same Rep scheme Back Squats – 4×3 w/ pause on 1st rep C.) Snatch RDL’s – 5×5 Behind neck Pushpress – 5×3 Navy Seal Sit ups – 50 Mobility – 10 minutes.   Link of the Day – http://www.allthingsgym.com/athletes-follow-instagram/ for all you instagramersRead more

6:00 PM KB CLASS A. 4 RDS DBL KB LADDER 2-8 -2 DBL KB SWINGS -1 DBL KB C&P -4 DBL KB SWINGS -1 DBL KB C&P -6 DBL KB SWINGS -1 DBL KB C&P -8 DBL KB SWINGS -1 DBL KB C&P B.  6 MIN EMOTM -7R/L SNATCH  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 5 x Front Rack Squats (Kettlebells) 45 Sec Rest 5 x Kettlebell RDLs  45 Sec Rest  B.  4 Rounds  10 x Jumping Pull-ups  15 x Ball Slams  20 x Squats  Performance  A.  4 sets  3/3 x Bulgarian Split Squats (VERY HEAVY)  45 Sec Rest  8 – 10 x Dips or (Max Effort Ring Hold)  45 Sec Rest  B.  4 Rounds AFAP  3 x Muscle-ups or 12 Strict Pull-ups  30 x Back Squats @ 45lb/35lb  Sport  Prison Rules  A.  Every 15 Secs for 16 Sets  2 x Thrusters @ 155lb/105lb  B.  4 Rounds AFAP  7/4 x Muscle-ups  30 x Back Squats @ 155lb/105lb  Games Track 2014  Follow this link -Post results under commentsRead more

We are at a time in the fitness industry where if you are apart of a good gym, box, or garage,  you probably know what the Olympic lifts are and you probably perform them at least on a weekly basis in some variation. Hopefully if you perform them you have asked yourself what are the Olympic lifts good for and why do we do them; and hopefully you have come to a conclusion similar to the following. The Olympic lifts, especially the snatch, are hands down 2 of the most explosive and power producing movements in all of sport. Maybe more importantly to the average person who says they don’t care about producing more power; the Olympic lifts over time help to develop a high level of inter-muscle coordination. Basically what happens is you are able to better recruit the correct groups of muscles to allow you to perform basic...Read more