10:00AM KB CLASS A. 5 RDS SINGLE KB COMPLEX – 5  1-Hand Swings – 5 Snatches – 5 Press – 5 Reverse Lunges -switch hands B. 10 RDS EMOM 10 1-Hand Swings -rest in rack position -switch hands at the top of the next minute  Read more

Announcements  -Memorial Day Murph is happening next week on the 27th.  There will only be 1 class at 10am followed by a cookout for all CFP members and family.  Donations for the Wounded Warrior Project will be accepted to help our wounded service men and women, to learn more about the WWP follow this link.  Fitness A.  AFAP 21 –  15 – 9 Calorie Row Shoulder to Overhead 2 x Walking Lunges  Performance  A.  AFAP  21 – 15 – 9  Calorie Row  Shoulder to Overhead @ 115lb/85lb  Weighted Lunges @ 115lb/85lb  Sport  A.  AFAP  Prowler Sprints <-> @ 10M High – Low  21 x STO @ 155lb/105lb  21 x Burpees  Prowler Sprints  15 x STO  15 x Burpees  Prowler Sprints  9 x STO  9 x Burpees  -Post results under comments  Read more

Announcements  -Memorial Day Murph is happening next week on the 27th.  There will only be 1 class at 10am followed by a cookout for all CFP members and family.  Donations for the Wounded Warrior Project will be accepted to help our wounded service men and women, to learn more about the WWP follow this link.  Fitness  A.  Split Jerk Practice  B.  4 Rounds AFAP  10 x Russian Swings  15 x Push-ups 20 x Burpees  25 x Sit-ups  Performance  A.  Split Jerks – 5 x 1  B.  4 Rounds AFAP  5 x Power Snatches @ 115lb/85lb  10 x HR Push-ups  15 x T2B  20 x Bar over Burpees  Sport  A.  HS Walks  – 3 x 20 ft  B.   4 Rounds AFAP  5 x Power Snatches @ 135lb/95lb  10 x HSPU  15 x T2B  20 x Box Jump Overs @ 24inch/20inch  -Post results under comments    Read more

5:30 INTERMEDIATE KB CLASS A. 4 RDS -1/2 TGU L/R -TGU L/R  (one bell lighter than 1/2 TGU bell) -10 2-hand swings (1/2 TGU bell) B. 10 RDS EMOM 5 Clean & Jerks -alternate hands each round C. 3 x 8 HLR   6:30 BEGINNERS KB CLASS A. 3 PRESS LADDERS (1-5) -do same amount of pull-ups B. 10 RDS -10 2-Hand Swings -2 Goblet Squats rest as neededRead more

Announcements  -Memorial Day Murph is happening next week on the 27th.  There will only be 1 class at 10am followed by a cookout for all CFP members and family.  Donations for the Wounded Warrior Project will be accepted to help our wounded service men and women, to learn more about the WWP follow this link.  Fitness – Performance  A.  Rope Climb Practice  B.  12 Rounds w/Partner You go I go  200M Row/Run  10 x Burpee Box Jumps @ 24inch/20inch  Sport  A.  15 Min Recovery Row  B.  Mobility  -Post results under comments  Read more