Cycle 1 – Week 4 – session 1   Programming intensity – 85% A.) Zombie Squats – 5×5 – 30 – 50 snatches depending on time B.) Snatch – 7×1 Clean and Jerk – 7×1 Back Squats – 6×5 (all at 85%) C.) 50 Clean and Jerks Snatch RDL – 4×5 – light Behind Neck Strict Press – 5 x 7 Hollow Rocks – 100   Link of the Day  –  www.Allthingsgym.com – I know I’ve posted this before but there are a lot of awesome videos up as of late. Make sure to look through the first couple of pages!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 MoFo A.  Every 75 Secs for 10 Sets  Even – 5 x Back Squats  Odd – 5 x Push Presses  B.  12 Min AMRAP  90 x Single-unders  14 x Burpee Box Jumps  Performance  MoFo  A.  Every 75 Secs for 10 Sets  Even – 5 x Back Squats @ 80%  Odd – 5 x Push Presses @ 80%  B.  12 Min AMRAP  30 x Double-unders  14 x Burpee Box Jumps @ 24inch/20inch  Sport  Level 2  A.  Every 75 Secs for 10 Sets  5 x HSPU  5 x...Read more

6:00 PM KB CLASS A. 5 RDS – DOUBLE KB -5 SWINGS -5 CLEANS -5R/L SEE SAW PRESS -REST 60 SEC. B. 6 RDS AFAP 6 R/L SNATCH 5 PUSH UP WALKOUTS 10 AIR SQUAT  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.  10 Min Skill AMRAP  Pos 3 Snatch  Pos 2 Snatch  OHS  B.  Mini DT  5 Rounds AFAP  9 x Deadlifts  6 x Hang Power Cleans  3 x Push Jerks  Performance  A.  Every 75 Secs for 8 Sets  1 + Snatch (Pos 3)   1 + Snatch (Pos 1)  OHS  B.  DT  5 Rounds AFAP  12 x Deadlifts  9 x Hang Power Cleans  6 x Push Jerks  @ 155lb/105lb  Sport  Level 2  Every 75 Secs for 8 Sets  1 – 2 x Muscle-ups/Scaled Muscle-ups  2 x...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.   -July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm Fitness – Performance A.  MoFo – EMOM – 10 Mins   Even – 7 x Front Squats Odd – 7 x Push Jerks You will need two bars for this sequence.  Partner up if necessary.   B.  AFAP 15 x Squat Cleans @ 135lb/95lb  30 x T2B 15 x Jumping Pull-ups or Pull-ups 30 x American Swings @ 1.5 pood / 1 pood  15 x Thrusters @ 95lb/65lb  30...Read more