A.  Speed/Agility 3 x Sets – 10 x Lateral Bounds @ 28inch/24inch w/1 Min Rest  3 x Sets – 10 x Box Jump Rebounds @ 28inch/24inch w/1 Min Rest B.  STRENGTH (Day 2/Week 6) Clean & Jerk – 7 x 1  Power Jerk – 3 x 5 Hang Clean Pulls (Pos 2) – 3 x 5 Weighted Pull-ups – 3 x 10-12    B.  CFP Daily WOD WOD ONLY -Post results under comments   Read more

This is the last week of the 6 week general strength cycle.  We’ll be taking a full recovery week followed by a 6-9 week Olympic lifting/strength cycle.   A.  STRENGTH (DAY 1/Week 6)  Strict Press – 3 x 10 (Go to failure)  Bench Press – 3 x 12  Bentover Rows (Reverse Grip)– 2 x 15  Straightbar Curls – 2 x 10  Back Squats – 3 x 8   Pull-overs – 1 x 20  RDL – 1 x 15  Pull-overs – 1 x 20  Stationary weighted lunges – 3 x 30 (R/L)  Banded Leg Curls – 1 x 100  B.  CFP – Daily WOD/Programming  -Post results under comments  Read more

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10:00AM KB CLASS A. 5 RDS SINGLE KB COMPLEX Complete 5 Reps with Right/Left of the following movements: 1-Hand Swing Snatch Clean & Push Press Rest 60-120 sec between rounds B. Tabata (20 sec work/10 sec rest x 8 rds) Scorpion Push-up Rest 1 minute Reverse Lunge with twistRead more

Announcements  -Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays.   -Memorial Day Murph is just around the corner.  On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present.  CFP will be raising money for the Wounded Warrior Project by selling “Never Forgotten” t-shirts in which $5.00 from every shirt will be donated.  Please reserve your shirt before May 13th here. Fitness – Performance – Sport  Fitness – Performance – Sport  A.  5 Rounds AFAP  400M Run  30 x Box Jumps @ 24inch/20inch  30 x Russian/American Swings @ 1.5 pood/1 pood  -It is highly recommended to step down for each box jump vs rebounding  -Post results under comments   Read more