Congrats to all the CFP athletes who raced this past Saturday 6:00 PM KB CLASS A. 12 RDS DOUBLE KB COMPLEX – 2 CLEANS -1 PRESS -3 FRONT SQUATS   B. 5 RDS -8 DBL KB SWINGS -5 PULL UPS -5 R/L SNATCH  Read more

Fitness A.  4 Sets 8 x Goblet Squats 45 Sec Rest 8/8 x Kettlebell Row 45 Sec Rest B.  3 x 2 Min AMRAPs 100M Buy in Sprint AMRAP of: 10 x Ball Slams 10/10 x Mountain Climbers 2min – RBR (Rest Between Rounds)  Performance A1.  Pause Back Squats – 5 x 3 A2.  Strict Dips – 5 x 5 B.  3 Rounds AFAP 10 x Squat Clean Thrusters @ 135lb/95lb 20 x Pull-ups 2min – RBR  Sport A.  Push Press – 5 x 1 w/3 Min Rest B.  Max UB Set of Push Presses @ 65% of heaviest set  C.  3 Rounds AFAP  10 x Back Squats @ 225lb/155lb – weight starts from the ground  20 x Burpees  2min – RBR  Games Track 2014 (All levels)  A.  10 Sets AFAP  100M Sled Sprints @ 90lb/45lb  30sec – RBR  B.  AFAP  25 x Strict Dips (Straight Bar)  25 x Kipping...Read more

Fitness A.  EMOM – 10 Mins  Even – 10 x Russian Swings Odd – 20 Sec Side Plank (Palms) – both sides B.  Complete AFAP 30 – 20 – 10 Push-ups Sit-ups  Squats Performance A.  EMOM – 10 Mins Even – 3 x Power Snatches Odd – 3 x Push Presses Weights should be the same weight for the snatch and push presses  B.  AFAP 30 – 20 – 10   T2B American Swings @ 1.5 pood/1 pood Double-unders (3:1 singles to doubles)  Sport A.  EMOM – 10 Mins 5 x TNG Squat Snatches @ 135lb/95lb 10 x C2B Pull-ups B.  AFAP 5 – 3 – 1  Power Snatch @ 195lb/125lb  30 – 20 – 10  Wallballs @ 20lb/14lb  90 – 60 – 30  Double-unders  First round is: 5 x PS, 30 x WB, 90 x DU..  Games Track 2014  A.  12 Min AMRAP  10 x Calorie Airdyne  20 x...Read more

NO SATURDAY CLASS GOOD LUCK WLC ATHLETESRead more

No Regular classes due to the Whole Life Challenge  Measurements start at 8:30am!  Read more