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

CFP Boot Camp   Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  CFP offers group discounts of three or more, for more details and to register follow this link.   Fitness A.  8 Sets  15 Sec – Russian Swings  15 Sec – Rest  B.  8 Min AMRAP  40M Farmer Carry (2 Kettlebells)  60 x Single-unders  20 x Sit-ups  Performance  A.  Prison Rules  Every 15 Secs for 16 Sets  2 x Power Snatches @ 135lb/95lb  B.  8 Min AMRAP  20 x Cal Row  20 x Russian Swings @ 1.5 pood/1 pood  20 x Sit-ups  Sport  A.  Prison Rules    Every 15 Secs for 16 Sets  2 x Power Snatches @ 155lb/105lb  B.  8 Min AMRAP  1 – 2 – 3 – 4 – 5 – 6…. Ascending ladder  Power Cleans @ 245lb/155lb  HSPU @ 4inch/2inch Deficit  Games Track 2014  Follow this Link Note – You will need permission to...Read more

PRIMAL MOVE – HAPPY BABY POSITION 10:00 AM KB CLASS A. 8 RDS -10 2 H SWING -10 PUSH UPS B. 5 RDS -5 R/L PRESS -5 PULL-UPS C. 6 RDS EMOTM 4R/L THRUSTERRead more

CFP Boot Camp   Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  CFP offers group discounts of three or more, for more details and to register follow this link.   Fitness A.  4 Sets 10 x Front Rack Kettlebell Squats 45 Sec Rest 10 x Kettlebell Rows 45 Sec Rest B.  5 Rounds for Max Reps 30 x Sec Calorie Row 30 x Sec Rest 30 x Sec Wallballs 30 x Sec Rest Performance A1.  Front Squat – 5 x 3 A2.  Kettlebell RDL – 5 x 5 B.  AFAP 400m Run 21 x Thrusters @ 95lb/65lb 30 x Pull-ups 50 x Box Jumps @ 24inch/20inch 30 x Pull-ups 21 x Thrusters @ 95lb/65lb 400M Run Sport A.  Snatch Balance – 5 x 1 w/3 Min Rest B.  AFAP 400M Run  21 x Thrusters @ 115lb/85lb 30 x Pull-ups 50 x Box Jumps @ 24inch/2oinch 30 x Pull-ups...Read more