How to get better at Olympic Weightlifting Over the next 3 months. Technique – Know the positions of the Top down Progression. If you even have to question what the positions are, ASK a coach. Drill the Positions daily before and after every workout. Strength – You should always be striving to become stronger. Every 3 to 4 weeks switch up how you perform your strength exercises and keep going for PR’s on a weekly basis. Become a master of body weight exercises. Finish each day with some push ups, planks, or some kind of leg raises! Also there is just something about being able to get in a good handstand hold that will help you lock your arms in your lifts. If you can’t do something it’s because you haven’t practiced enough! Expectations / Training Mentality – It is up to you to set goals. I will not tell...Read more

Cycle 1 – week 4 – session 2 Programming – intensity – 85% A.) Warm up – 30 snatches – Snatch Balance – 5×2 – heavier than previous weeks, focus! B.) Snatch – Position deadlift to full snatch – try to get close to what you lifted tuesday Clean and Jerk 0 Postion deadlift to full clean and jerk – same for weight Front Squats – 6×3 w/ pause – if you want a challenge try to perform all of your sets at 85% of your 1 rep max FS C.) Snatch Grip RDL’s – 5×5 Hand Stand Holds – max effort time x5 Planks – 3 minutes worth Mobility 10,000 rep challenge – 60 bar snatches, 60 bar clean and jerks Link of the day – http://www.teamusa.org/usa-weightlifting/LIVE – national championships streaming live!Read more

6:00 PM KB CLASS A. 3 RDS 3 TGU L/R B. 50 KB SNATCH AFAP C. 3 X 1 MIN R/L RACK HOLD REST 1 MIN BETWEEN RDSRead more

Announcements: -The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ [email protected] ] to set-up a free intro session. Fitness – Performance A1.  Strict Dips – 5 x 10 A2.  Strict Pull-ups – 5 x 10 B.  10 Min AMRAP w/Partner High Handle Sled Pushes <-> 25 Yards Sport A.  30 Min Recovery Row B.  Mobility -Post results under comments  Read more

Announcements: -The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ [email protected] ] to set-up a free intro session. Fitness A.  EMOM – 5 Mins 3 x Heavy Deadlifts B.  3 Rounds AFAP 400M Run or 500M Row 30 x Russian Swings Performance A.  EMOM – 5 Mins 3 x Heavy Deadlifts B.  3 Rounds AFAP 800M Run or 1000M Row 5 x Heavy Snatches  Sport Level 2 A.  EMOM – 5 Mins  3 x Heavy Deadlifts   Level 1 A.  Every 15 Secs for 16 Sets 1 x Deadlift @ 335lb/235lb B.  3 Rounds AFAP 1000M Row or 800M Run 5 x Squat Snatches @...Read more