Good Luck to all the athletes racing today! A. 5 RDS -5 1-Hand Swings -5 Clean & Press -5 1-Hand Swings -5 Snatch -5 1-Hand swings -5 Front Squat 1 RD Consists of performing all movement with each hand B. 3 x 12  R/L Bird Dogs  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 13th – Olympic Lifting Seminar starting at 12 pm – 4 pm  -July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm Fitness – Performance A.  15 Minutes to establish a Max Front Squat B.  Kelly 5 Rounds AFAP 400M Run 30 x Wallballs @ 20lb/14lb 30 x Box Jumps @ 24inch/20inch Sport A.  10 Min AMRAP TGU   -Focus on form B.  Kelly  5 Rounds AFAP  400M Run  30 x Wallballs @ 20lb/14lb  30 x Box Jumps...Read more

The other day I was asked how much the average female lifts in a weightlifting competition, and what would “I” have to lift to be competitive. My response was “you have to lift exactly what’s on the barbell in front of you to be competitive”. The barbell I was looking at had 2 wood training plates on it. I wasn’t joking or trying to make anyone feel good, I was being honest. The way you are competitive in weightlifting is you lift the bar in front of you. You cannot lift anyone else’s weights, just as they cannot lift your weights for you. In weightlifting it is strictly you vs. the barbell or you vs. You. The second you compare your weights to another persons you have lost. The moment you realize this will be the moment you set yourself up for some amazing gains in the gym and in...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 13th – Olympic Lifting Seminar starting at 12 pm – 4 pm  -July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm Fitness – Performance  A.  15 Minutes to establish a Max Push Press  B.  Isabel  30 x Snatches @ 135lb/95lb  Sport  A.  EMOM – 10 Mins  Even – 10 x C2B Pull-ups  Odd – 10 x Dumbbell Snatches  B.  Isabel  30 x Snatches @ 135lb/95lb   -Post results under comments    Read more

Programming Cycle 1 – Week 2 – Intensity 83% A.) Snatch Balance – 5×2  ( take 2-3 warm up sets) B.) Snatch – 3 pos Deadlift to full snatch – 12 min. Clean and Jerk – 3 pos Deadlift to full clean and jerk – 12 min. FS – warm up – 6×1 w/ pause – EMOM C.) Back ext. – 3×15 Tripcep ext. – 5×10 ab mat sit ups – 100   link of the day – from our friends at All things gym. http://www.allthingsgym.com/olga-zubova-159kg-clean-jerk-120kg-snatch/      Read more