Cycle 1 – Week 3 – 80% Programming A.) Zombie Squats – 5×5 Muscle Snatch – 5×2 B.) Snatch – 6×1 Clean and Jerk – 6×1 Back Squat – 4×5 C.) Behind neck strict Press – 5×7 Snatch Grip RDL – 5×5 Toes to Bar – 3×15   Link of the Day – http://www.allthingsgym.com/dmitry-klokov-190kg-deficit-snatch-run/  Read more

6:00PM KB CLASS A. 5 RDS 10 DOUBLE KB SWINGS 10 PUSH UPS REST 30 SEC B. 5 RDS 8 DOUBLE KB CLEANS 5 PULL UPS REST 30 SEC C. 5 RDS 7R/L SNATCH 7 GOBLET SQUAT REST 30 SEC.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 The “MoFo” sequence Starting this Tuesday and Saturday the strength programming will be super setting two separate movements to maximize density in training.  The structure is fairly simple and can be very tough.  If you’re newer to CrossFit, stick to the lighter weights to allow your body to adapt to this kind of stress.   For today’s first MoFo sequence, the Back Squat and Push Press have been paired...Read more

Is Your Fitness Fun?   As coaches for the kids program at CFP, we try to instill in the kids that fitness is fun. It’s fun to be active, meet new people, try new things, get a little sweaty, and get a little dirty now and then in the process. Most of the children forget that they are actually exercising. That is the beauty of our kids program. We don’t tell them that they are doing a good thing for their heart, or building inner ear coordination. We just want them to keep moving and always correlate fitness with having fun. Correlating fitness with fun for adults on the other hand is a bit more tricky. As adults, it is sometimes easy to lose that inner drive to stay active and motivated to see results. Let’s face it, CrossFit and fitness in general, takes hard work. Whatever your goals, kipping...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.   8 Min Skill AMRAP  Pos 3 Snatch Deadlift  Pos 2 Snatch  Snatch Balance  OHS  B.  3 Rounds AFAP  10 x Hang Power Cleans or 20 x Russian Swings  15 x Burpees  10 Min Cap  Performance  A.  Every 90 Secs for 8 Sets  1 x Snatch + 2 OHS  Take 5-10 minutes to work up to a reasonable training weight before starting this sequence.   B.  3...Read more