Blog

Happy 4th of July!  No regular classes! 
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“It has allowed us to make a lot of positive lifestyle changes, improving our diet, going through this together has brought us closer together too.’ I like the variety of work outs and things we do. -Ryan and Sue Ness, CFP members.  Watch Ryan and Sue’s Video.      
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This marks the start of a new program! Programming Week 1 – session 1 – 80% A.) zombie Squats – 5×5 – warm up exercise; weight shouldn’t be too crazy but we are still always trying to get stronger   B.) snatch – 5×1 Clean and jerk – 5×1 please take 4 to 5 sets to warm up BS – 5×2 w/ pause – warm up 2 to 3 sets GM – 3×10 after class C.) mobility – strict toes to bar- 3×10 -bent over reverse peck flys 3×12   Link of the day – A tour of one of one of the more famous Russian training halls at Taganrog. http://www.allthingsgym.com/tour-of-david-rigerts-weightlifting-academy-in-taganrog/
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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 4th – No regular classes   -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 -CFP will be placing a pre-order for women tank tops, women college t-shirt, and mens college t-shirts.  The order will be going through July 1st, you can follow the following links to place your order.   Women Tanks Women College t-shirt  Mens College t-shirt Dom Fitness  A1.  EMOM – 5...
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KB SNATCH LADDER REST PERIOD NO KB CLASS SATURDAY JULY 6th 6:00 PM KB CLASS A. 5 RDS DOUBLE KB COMPLEX -5 Double KB Swings -5 Double KB Clean and Press -5 Double KB Front Squat active rest 30-90 sec. B. 2 Snatch Ladders (1-7 R/L) -perform 3 goblet squats with snatch weight bell between rungs of snatch ladder  
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