6:00PM KB CLASS A. 2 PUSH-UP LADDERS (1-10) 5 Wall Squats between rungs B. 5 RDS 5 DBL KB Swing 5 DBL KB Clean 5 DBL KB Press 5 DBL KB Squat 5 DBL KB Swing -complete 5 sets of 5 reps of each movement before moving onto the next C. 3 x 1 Min. DBL KB Rack holdsRead 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 A1.  Back Squat – Work to a heavy 3 rep A2.  Pull-overs – 1 x 20 B.  5 Rounds AFAP 200M Run 15 x Burpees 2 Min Rest after each round Performance A1.  Back Squat – Work to a heavy 3 rep A2.  Pull-overs – 1 x 20 B.  5 Rounds AFAP 200M Run 20 x...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.  Snatch Progressions (Ground)   B.  AFAP 800M Run and then.. 1  – 10 Ladder STO Jumping Pull-ups x 2 Performance A.  EMOM – 8 Mins 3 x Snatches @ 70% B.  AFAP 800M Run and then… 1 – 10 Ladder STO @ 135lb/95lb Pull-ups x 2 Sport Level 2 A.  3 Sets NFT 10 x...Read more

10:00 AM KB CLASS A. 2 Ladders 1-5 PULL-UPS B. 5 RDS SINGLE KB CHAIN -Swing -Clean -Press -Squat -Push-Press -complete all 5 movements in a row with right hand then complete entire chain with left hand -repeat 5 times with each hand  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.  Front Squats – 3 x 5  B.  20 Min AMRAP  30 x Wallballs  30 x Kettlebell Swings  30 x Single-unders  30 x Sit-ups  Performance  A.  Front Squats – 3 x 5  B.  20 Min AMRAP  50 x Wallballs @ 20lb/14lb  50 x Russian Swings @ 1.5 pood/1 pood  50 x Double-unders  50 x Sit-ups  Sport ...Read more