Fitness – Performance – Sport A.  15 Minutes of Barbell Practice  B.  EMOM – 20 Mins  1 x Cycle of the Bear Complex  1 x Power Clean  1 x Front Squat  1 x Push Press  1 x Back Squat  1 x Push Press  -Post results under comments  Read more

New KB schedule starts next week, June 3rd.  Class Tuesday, Thursday beginning at 6 pm and Saturday at 10 am.  No Beginners KB. 5:30 INTERMEDIATE KB CLASS A. TAKE 15 MIN. TO FIND HEAVIEST TGU R/L B. AFAP 50 Snatches Rest 3 Minutes 100 1-Hand Swings -use snatch wt. bell for the swings 6:30 BEGINNER KB CLASS A.  5 RDS TGU R/L 5 Goblet Squats B.  10 RDS EMOM 10 2-Hand Swings 2 BurpeesRead more

Join fellow CFP members to go rock climbing at our local climbing gym Prairie Walls! We will be meeting at Prairie Walls @ 1pm Sunday June 9th. It will be a great time to get to know members outside of the gym and enjoy a little rock climbing! Never climbed before? No worries we have multiple members who have, and are belayed certified. Please join us for a laid back afternoon of indoor rock climbing and maybe get to know some people you haven’t talked to outside of a WOD! Info on Prairie Walls http://prairiewalls.com/ Any questions please contact Coach Julie CarishRead more

Fitness – Performance A.  K2E – T2B practice B.  AFAP 3 x <-> 10M Farmer Carries @ 2 x 45lb/25lb plates 30 x Goblet Squats 3 x <-> 10M Farmer Carries 20 x Goblet Squats 3 x <-> 10M Farmer Carries 10 x Goblet Squats -Post results under comments  Read more

Main focus tonight is to feel what it truly means to be back on your heals. I have been focusing on this a lot the past few months and this is once again another attempt to really hammer it in. This is going to be a knowledge packed class so please come ready to learn. This time around I have an blog post written by Diane Fu of Fu Barbell in San Fransisco, CA. Please read and think about this in your lifting. http://fubarbell.com/content/body-likes-follow-path-least-resistance (Thanks to Patrick Bell for posting on FB) Programming Warm up – Barwork, group intro talking about being back on our heals, and how to achieve this position efficiently. Snatch – Pos 2 pause – 12 min Clean – Pos 2 pause – 12 min Front Squats – 5×2 w/ pause – Weight – try to set a PR or set a bench mark for future work outs....Read more