A.  STRENGTH (Day 5/Week 5) SOTS Press – 3 x 10  Incline Bench Press – 3 x 12  Bentover Rows – 2 x 15  Alternating DB Curls – 2 x 20 (10 each)  Dumbbell Rows – 2 x 10  Back Squat – work up to a heavy 6 rep set   Pull-overs – 1 x 20  RDL – 1 x 15  Barbell Row – 3 x ME Banded Push-downs – 5 x 20 w/ Banded pull aparts – 5 x 20   B.  Gym Met-Con -Post results under comments   Read more

A.  STRENGTH (Day 4/Week 5) 5 sets – 150M Row – 10 x Lateral box jumps w/30 Sec Rest Snatch – 5 x 1 Power Pulls – 3 x 5  Snatch Push Press – 3 x 5  Weighted Close Grip Pull-ups – 3 x 12  GHD-Sit-ups – 3 x 15  GHR – 3 x 15 – Banded  Back Extensions weighted – 3 x 15  B.  Gym Met-con  -Post results under comments  Read 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 A.  Push Presses – 5 x 3 B.  Jackie 1000M Row 50 x Thrusters 30 x Pull-ups C.  10 Rounds w/partner (you go I go) time permitting  10 x Ring Push-ups    Performance A.  Push Presses – 5 x 3 @ 70-75%  B.  Jackie  1000M Row  50 x Thrusters @ 45lb  30 x Pull-ups  C.  10 Rounds w/partner (you go I go) time permitting  10 x Dips  Sport  A.  Max UB...Read more

  5:30 INTERMEDIATE KB A. 5 RDS TGU+5 Front Squats Right/Left TGU from ground to standing, bring KB from OH into rack position, perform 5 front squats, press KB to OH position, TGU from standing position to the ground.  Switch hands. B. 5 RDS 5 R/L Snatch – Heavy 5 pull ups C. 2 x 1 MIN R/L RACK HOLDS Use snatch weight bell. Rack hold R/L each for 1 minute.  Rest 1 minute and repeat.   6:30 BEGINNER KB A. 4 RDS 8 Goblet Squats 5 R/L 20″ Box Step-Ups B. 32 RDS 15 seconds on/off alternate movements 2-hand swing push-up C. 3 x 1 Minute Plank rest 1 minute between rounds  Read 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  A.  5 Min Max Effort Double-unders  B.  10 Rounds w/Partner (You go I go)  2 x 10M <-> Shuttle Runs  10 x Goblet Squats  5 Min Rest  10 Rounds (You go I go)  2 x 10M <-> Shuttle Run  5  x Burpees  Sport  A.  20 Min Recovery Row or Run  B.  Mobility  -Post results under comments  Read more