Warm up – flat healed snatches and cleans 2-3 minutes – Hanging heal snatches and cleans – 2-3 minutes Programming Snatch – daily training max – 3 misses Clean and Jerk – daily training max – 3 misses The Majority of the class will be devoted to snatch and clean and jerk. You do not have to max out, but it is encouraged to try and put a little more weight on the bar than usual. REMEMBER push your boundaries saturday is a good environment to do so. If you finish early, and would like some extra strength work here are the options. Back Squat – work up to a heavy set of 3, as far as weight goes try to go heavier than tuesday. Snatch Deadlifts – 4×3 @ %100 Clean Deadlifts – 4×3 @ %100 Mobility Link of the day – http://www.youtube.com/watch?v=v5Do0YXJKMM – Pyross Dimas, probably the best power jerker...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.  Front Squats – 3 x 10 B.  Mini Jerry AFAP 800M Run 1000M Row 800M Run Performance A.  Front Squats – 3 x 10 B.  Mini Jerry AFAP 800M Run 1000M Row 800M Run Sport A.  Choose Row – 4 x 250 w/1:1 Run – 4 x 200...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  Throwing Away the Scale by Coach Juli It is said that, …”the grass is always greener on the other side…”. Without ever owning a scale, I grew up believing that I was one of the “big” kids in my class. All I ever wanted was to look like that girl...Read more

6:00PM KB CLASS A. 5 RDS -TGU L/R -Snatch 5 L/R B. 4 RDS At the top of the minute complete 10 1-Hand Swings.  Rest in the Rack position.  At the top of the next minute perform 1 Thruster and switch hands and repeat. -1 RD consists of 1 min.  of each L/R hands and 1 min. rest.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  What did you Expect? By Nic Scudamore You did it, you signed up for this thing called CrossFit, stuck it out through the first couple of months through all those awe full workouts. Even on the really good days you’re starting to squat all the way down on your snatches!...Read more