Programming – cycle 3 – week 10 – 90% Snatch -4×1 Clean and Jerk – 4×1 You should take at least 5 warm up sets to get to 90% Back Squats – 6×3 – beat last week or work up to 90% for your last 3 sets RDL – 5×5   Link of the day – Chinese Training Hall http://www.youtube.com/watch?v=9U2ggV-slQk   Don’t forget to sign up for the weightlifting seminar July 13th! please direct all questions to [email protected]Read more

6:00pm KB CLASS A.  5RDS 5 DBL KB SWINGS 5 DBL KB CLEANS 5-10 PUSH-UPS 5 DBL KB FRONT SQUATS REST 30-90 SEC B.  5 RDS 1st 30 sec. – 5 2-Hand Swings 2nd 30 sec. – 10 2-Hand Swings 3rd 30 sec. – 15 2-Hand Swings 4th 30 sec. – 20 2-Hand Swings 5th 30 sec. – rest Repeat x 5 -Use a light to moderate 2-Hand Swing bellRead 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.   Back Squats – 3 x 5  A2.  Pull-overs – 1 x 20  B.  W/Partner  10 Min AMRAP  25 Yards <-> Sled Pushes  Choose appropriate weight  Sport  Level 2  A.  3 Sets NFT  ME – UB HSPU  10 x T2B  Level 1  A.  EMOM – 10 Mins  Even – 10 x HSPU @...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. -June 9th Prairie Walls at 1 pm  -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 Snatch Progressions  B.  3 Rounds AFAP  400M Run  30 x Russian Swings  15 x Burpees  Performance  A.  Hang Snatch (Power or Full) – 5 x 3 w/90 Sec Rest  B.  3 Rounds AFAP  400M Run  20 x Pull-ups  15 x Burpees  Sport  Level 2 ...Read more

10:00 AM KB CLASS A. 2 RDS 10 R/L 1-Hand Swings 5 R/L C&P 10 R/L 1-Hand Swings 5 R/L FS 10 R/L 1-Hand Swings TGU L/R 10 R/L 1-Hand Swings 5 R/L Snatch 10 R/L 1-Hand Swings   B. 5 RDS 10 2-Hand Swings 10 Push-UpsRead more