6:00 PM KB CLASS A. 5 RDS 10 2-Hand Swings B. 5 RDS -1 TGU L/R -5 Snatch R/L C. 5 RDS 10 R/L 1-Hand Swings D. 3 x 10R/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.  Establish a 1 rep max Bench B.  Annie 50 – 40  – 30 – 20 – 10 Double-unders (3:1) Sit-ups (unanchored) Sport A.  45 Min Row @ Recovery Pace B.  Mobility -Post results under commentsRead 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 Clean & Jerk B.  Nicole 20 Min AMRAP 400M Run Max Rep Pull-ups Sport A.  EMOM Even – 5 x TNG Squat Cleans Odd – 5 males/3 females x Bar muscle-ups B.  Nicole 20 Min AMRAP 400M Run Max Rep Pull-ups -Post results under comments  Read more

Session 1- Cycle 1 – Week 2 – 83% intensity Programming A.) Zombie Squats – 4×5 , Sots Press – 3×7 B.) Snatch- 5×1 Clean and Jerk – 5×1 Back Squats – 5×6 Snatch Grip RDL’s – 5×5 C.) Behind neck strict press – 5×7 Mobility Toes to Bar – 3×15   Link of the Day – The University World Weightlifting Championships in Kazan Russia. http://www.allthingsgym.com/2013-universiade-kazan-weightlifting/ Also here is the 58Kg women’s Champ –Read more

6:00 PM KB CLASS A. 4 THRUSTER LADDERS (1-5) -Perform a double KB Front Squat into a OH Press -Perform same amount of pull-ups as thrusters on each rung   B. 10 Minutes EMOM 10 1-Hand Swings R/L   C. 3 Rds 10R/L Bird DogRead more