Programming – Cycle 3 – Week 1o – session 3 Snatch – work up to daily training max – 3 misses and your done. Clean and Jerk – work up to daily training max – 3 misses and your done. Saturday should not necessarily be a max effort day. The goal for the day should be to lift slightly more weight than you lifted earlier in the week. Consider this was a 90% week a good goal would be for you to hit 95%. When finished or you have missed 3 times please perform at 2-3 sets at 75% or less of your heaviest weight for each exercise. If time permits or you finish early here are your options. Back Squats – x3 – heavier than Tuesday or aim for 90% If you already have squatted 3 times this week please perform deadlifts Snatch Deadlift – 4×3 – 105% of...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 Press – 3 x 5 B.  6 Rounds AFAP  20 x Lateral Jumps (PVC Barrier) 200M Run/Row 1:1 Work:Rest Performance A.  Push Jerk – 3 x 5 B.  6 Rounds AFAP 20 x Lateral Jumps (PVC Barrier) @ 24inch/20inch  200M Run/Row  1:1 Work:Rest  Sport  Level 2  A.  3 Sets NFT  5 x C2B Pull-ups...Read more

http://vimeo.com/kettlebellfever/whatisprimalmove 6:00 PM KB CLASS A. 6 RDs -TGU L/R -Snatch 10 R/L -5-10 Pull-ups Rest as needed B. 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 – Performance A1.  Bench Press – 3 x 8 A2.  Bent Rows – 3 x 10 B.  5 Sets 1 Min On Max Calories 1 Min Rest Sport A.  Row 15 Min Recovery Pace B.  Mobility and Core work -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 A.  Pos 1 – 2 Clean Progressions B.  4 Rounds AFAP  9 x Hang Power Snatches  20 x Wallballs  50 x Single-unders  Performance  A.  Hang Clean (Full/Power) – 5 x 3 w/1-2 Min Rest  B.  Iris  4 Rounds AFAP  9 x Power Snatches @ 115lb/85lb  30 x Wallballs @ 20lb/14lb  50 x Double-unders  Sport  Level 2 ...Read more