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.  http://www.youtube.com/user/WoundedWarriorProjec Fitness  A.  Clean Progressions  B.  20 Min AMRAP  20 x Squats  15 x Push-ups  10 x Pull-ups  Performance  A.  Cleans – 5 x 1 @ 85%  B.  20 Min AMRAP  30 x Squats  20 x Push-ups  10 x Pull-ups  Sport  A.  Lateral Hurdles – 3 x 20 @ 24inch/20inch  B.  20 Min AMRAP  w/20lb vest  30 x Squats  20 x Push-ups  10 x Pull-ups  -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  A1.  Back Squats – 5 x 1  A2.  Pull-overs – 1 x 20  B.  3 Rounds AFAP  400M Run  15 x Burpee Jumping Pull-up  2 Min Rest  Performance  A1.  Back Squats – 5 x 2  A2.  Pull-overs – 1 x 20  B.  3 Rounds AFAP  400M Run  15 x Burpee Pull-ups  50 x Double-unders  2 Min Rest  Sport  A.  Bar Muscle-ups – 5 x 3  B.  3 Rounds AFAP  400M Run  10 x Burpee Muscle-ups  50 x Double-unders  2 Min Rest  -Post results under comments Read more

Double KB Complex Day 5:30PM INTERMEDIATE KB CLASS A. 5RDS DOUBLE KB COMPLEX 5 – Double KB Swings 5 – Double KB Front Squats 5 – Double KB Press 5 – Double KB Swings Rest 60-90 Sec. between rounds B. 3 x 3-5 Pull Ups C. 16 RDS -5 Snatches every 30 sec. -Use heavy Snatch weight bell   6:30 BEGINNER KB CLASS A. 2 PULL-UP LADDERS 1-5 -Do 10 2 Hand Swings between rungs of ladder B. 2 PUSH-UP LADDERS 1-5 -Do 5 Goblet Squats between rungs of ladder C. 3 x 1 min R/L holds -30 sec. rest after both hands are completed of KB rack/OH/Suitcase style –    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.  OHS – Work to a heavy but comfortable OHS from the Rack B.  AFAP 10 Swings  20 Wallballs  20 Swings  20 Wallballs  30 Swings  20 Wallballs  Performance  A.  Snatch – 5 x 1 @ 85%  B.  AFAP  5 x Power Cleans @ 135lb/95lb  30 x Wallballs @ 20lb/14lb  10 x Power Cleans   30 x Wallballs  20 x Power Cleans  30 x Wallballs  Sport  A.  10 x Sets w/Partner You go I go  5 x Axle Push Presses @ 165lb/100lb  B.  AFAP  15 x Power Cleans @ 185lb/115lb  30 x Wallballs @...Read more

Fitness – Performance – Sport A.  5K Run/Row NO CHERRY PICKING! -Post results under comments    Read more