A.  STRENGTH (Day 3/Week 5) Reverse Hyper (Light Weight) – 3 x 15 -Super set w/Hollow Rocks  Hollow Rocks – 3 x 20  Dumbbell Alternating Press – 3 x 10 (20 reps total) “Go to failure”  Close Grip Bench – 3 x 12 “Go to failure”   Bentover Rows – 2 x 15  Reverse Curls – 2 x 10  Front Squats – 5 x 3    Pull-overs – 1 x 20  RDL – 1 x 15 Banded Pull aparts super set w/Banded Push downs – 5 x 20  Weighted Sit-ups – 3 x 30 Super set w/Russian Twists  Russian Twists – 3 x 20  C.  GYM MET-CON ONLY -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.  Clean Progressions (Pos 1,2,3) B.  5 Rounds AFAP 5 x Deadlifts 5 x HSPU/Variations Rest as needed…and then…  w/Partner time permitting (You go I go)  10 x 200m/150m row sprints  Performance A.  Cleans – 5 x 3 @ 70%-75% B.  5 Rounds AFAP  5 x Power Cleans @ 155lb/105lb  5 x HSPU or Wall Climbs  Rest as needed…and then…  w/Partner time permitting (You go I go)  10 x 200m/150m row...Read more

  Is 4 too many? 5:30 INTERMEDIATE KB A. 3 RDS 10 DBL KB DL 5R/L See Saw Press (Double KB rack position and alternate arms pressing) Rest 60 sec. B. 40 RDS 15 sec. on/off 1-Hand Swing alternate hands each round use 1-bell heavier than snatch C. 6 Minutes 1st Minute – KB overhead hold with right hand 2nd Minute – KB overhead hold with left hand 3rd Minute – KB rack with right hand 4th Minute – KB rack with left hand 5th Minute – Suitcase hold with right hand 6th Minute – Suitcase hold with left hand -set kettlebell down to switch hands -5 Burpee penalty for setting bell down before minute is up -use same bell as B. 6:30 BEGINNERS KB A. Partner workout (you go/I go): 10 RDS 5 Power Swings 10 RDS 5R/L 1-Hand Swings 10 RDS 2 Walkouts B. 6 Minute EMOM 10...Read more

A.  Speed/Agility 5 x Sets – 10 x Lateral Bounds @ 28inch/24inch w/1 Min Rest  5 x Sets – 10 x Box Jump Rebounds @ 28inch/24inch w/1 Min Rest B.  STRENGTH (Day 2/Week 5) Clean & Jerk – 5 x 1  Behind the neck Push Press – 3 x 5 Clean Pulls – 3 x 5 Weighted Pull-ups – 3 x 10-12   B.  CFP Daily WOD WOD ONLY -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  A1.  Back Squat – 5 x 3 A2.  Pull-overs – 1 x 20 B.  6 Min AMRAP  10 x Push Presses  20 x Sit-ups  30 x Double-unders or 60 x singles  5 Min Rest  6 Min AMRAP 15 x Push-ups  15 x Front Squats Performance A1.  Back Squats – 5 x 5 A2.  Pull-overs – 1 x 20  B.  6 Min AMRAP  10 x Push Presses @ 95lb/65lb  10 x T2B ...Read more