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  A.  Skill AMRAP 8 Mins  Pos 3 Clean Deadlift  Pos 2 Clean  Split Jerk  Jerk Balance  B.  AFAP  20 – 15 – 10  Swings  Box Step-ups  Performance  A.  Every 90 Secs for 8 Sets  2 x Cleans + Split Jerk  B.  AFAP  30 – 20 – 10  American Swings @ 1.5 pood/1 pood  Box Jumps @ 24inch/20inch  Sport  Level 2  A.  Every 90 Secs for 8 Sets  3...Read more

Cycle 1 – Week 3 – 80% Session 2 Programming A.) Snatch Balance – 5×2 Position work B.) 3 Pos Pause Snatch – to Pos 1 Snatch 3 Pos Pause Clean – Pos 1 Clean and Jerk – Pull into normal start position pausing mid shin, pause Pos 2, and Pause Pos1, then from Pos 1 lift. This will teach us to be strong in our positions. Through out cycle 1 so for the next 4 weeks we will be doing a lot of 3 Pos movements focusing on loading the hamstrings properly. Front Squats – 4×3 – w / 1st rep 3 second pause C.) RDL – 5×5 Push Press – 5×7 Planks – 3 min. – split up as necessary Link of the Day – Coach B. talking about loading the Hamstrings. This is a must watch! Thanks to Coach Jeremy for finding this one! http://www.youtube.com/watch?v=I5ciWL_HMgM  Read more

6:00 PM KB CLASS A. 5 RDS TGU L/R B. 4 RDS 400 Meter – Farmer’s walk w/KB 15 2-Hand SwingsRead 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 PR Challenge is coming up, are you registered? Free for all members and HGST employees     Fitness – Performance  A1.  Close Grip Bench Press – 3 x 10  A2.  Ring Rows – 3 x 10  B.  4 Rounds  400M Run or 500M Row  4 Min Rest between Rounds  Sport  A.  45 Min Recovery Z1  B.  Mobility WOD  -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.   -July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm Fitness  A.  EMOM – 5 Mins  5 x Deadlifts – Perfect form!  B.  25 Min AMRAP  200M Row  15 x Sit-ups  200M Run  15 x Squats  Performance  A.  EMOM – 5 Mins  5 x Deadlifts – Perform form!  B.  25 Min AMRAP  200M Row  20 x Sit-ups or T2B  200M Run  20 x Squats  Sport  Level 2  Every 90 Secs for 8 Sets  5 x Deadlift HAH (Heavy as...Read more