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 A.  Front Squat – Heavy 3 Rep  B.  AFAP  21 – 15 – 9  2ooM Run/Row  Pull-ups  Deadlifts  Performance  A.  Front Squats – Heavy 3 Rep  B.  AFAP  21 – 15 – 9  200M Run/Row  Pull-ups  Deadlifts @ 185lb/135lb  Sport  A.  Row – 4 x 200M Sprints – Rest as needed  B.  AFAP  9 x Rope...Read more

This is the end of recovery week, today is designed to get us ready for PR weights next week. Snatch – Work up to 1 rep @ 90% of your current PR Clean and Jerk – Work up to 1 rep @ 90% of your current PR – please take at least 6 to 7 warm up sets before hitting your 90% Back Squats – 5×3 – your last set should be performed at 90% – If you already have squatted 3 times this week perform the following Snatch Deadlift – 4×3  @ 10 lbs heavier than snatch for the day Clean Deadlift – 4×3 @ 10 lbs heavier than clean for the day Mobility   Extra – Back extensions – 3×15 Banded Pull Aparts – 75 Hollow Rocks 100   Link of the Day – http://www.catalystathletics.com/articles/article.php?articleID=136 – Check out there website too, lots of cool stuff and information on catalyst...Read more

Good Luck athletes at Rochesterfest Triathlon and Star of the North Games! NO KETTLEBELL CLASS TODAY Home workout: A. 3 RDS 10 Pump Stretch 10 Face the Wall Squats 10 Wall Slides B. 10 Min. Crawling C. Run/Walk 5k  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  A.  Push Jerk Progressions  B.  AFAP  15 – 12 – 9  Thrusters  Russian Swings x 2  Performance  A.  EMOM – 8 Mins  3 x Push Jerks @ 70%  B.  AFAP  12 – 9 – 6  Squat Clean Thrusters @ 95lb/65lb  American Swings @ 1.5 pood/1 pood  Sport  Level 2  3 Sets  5 x Butterfly C2B  5...Read more

Join us for the CFP – PR challenge! Cost : SWEAT, BLOOD, and lots of awesomeness!!! The challenge starts July 20 and goes through Oct 5th! To sign up please add your name to the document posted on the CFP Facebook page or in the Gym next to the announcements board. We will start by testing our current Snatch and Clean and Jerk PR’s Saturday July 20 from 12-2pm. This will start right after classes for that day have ended. Over the next 3 months challengers will focus on improving upon there Olympic lifts as much as possible. This will happen by coming to Olympic Weightlifting classes and paying close attention to Matt Arnold’s strength programming. Also there will be Pro-Tips provided by Coach Nic Scudamore on how to set up a successful training schedule to optimize your results. Along with training there will be an emphasis on active recovery,...Read more