Programming Snatch – Pos 1 drill – 12 minutes – add weight as your technique feels better Clean and Jerk – Pos 1 drill  – 12 minutes – same as above for adding weight Front Squats – 2×6 – warm up with at least 2-3 sets prior. Good Mornings – 3×15   extra MOBILITY – 10 min. minimum Behind neck Push Press – 5×5 – put heavy weight on the bar and try to get stronger 1 armed bent over row – 3 x 10 each – please ask if you have questions about how to perform this one Core – Planks – side, side, front, back, – 30 seconds each   Link of the day – The history behind why the RDL is named such http://www.catalystathletics.com/articles/article.php?articleID=47Read more

6:00 PM KB CLASS A. 5 RDS -TGU L/R B. 5 RDS -7 R/L Snatch -400 M RunRead 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.  EMOM – 5 Mins  8 x Back Squats @ 75% of 3 Rep Max B.  4 Rounds 4 x 400M Run or 500M Row AFAP w/2 Min Rest between sets Sport A.  Row – 20 Mins @ Z1 B.  Mobility and Core work -Post results under comments   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.  Clean Progressions  B.  20 Min AMRAP  5 x Cleans  10 x Push-ups  15 x Wallballs  Performance  A.  EMOM – 8 Mins  3 x Cleans @ 70%  B.  20 Min AMRAP  5 x Snatches @ 115lb/85lb  10 x Push-ups  15 x Wallballs @ 20lb/14lb  Sport  Level 2  A.  3 Sets  5 x Scaled Bar Muscle-ups  20...Read more

  This is a recovery week designed to set us up for some monster PR’s next week. Warm up – if you arrive early grab a kettle bell and perform 3 sets of 15 Goblet squats.   Programming – Week 11 – 80% Recovery Snatch – 4×2 Clean and Jerk – 4×2 As always make sure to perform 4-5 warm up sets before reaching your 80% Back Squats – 2×8 – perform 2 to 3 warm up sets. Weight should be the same if not slightly heavier than Cleans for the day. RDL – 5×5   Extra Mobility – ALWAYS PERFORM MOBILITY 10 minutes per day at least. Hand stand holds – 3 x 20 sec0nds Glute Ham Raises – 3×15 Core – Hollow Rocks – 100 Link of the day – pound for pound maybe one of the greatest lifters of all time. Not who you may have been...Read more