http://www.youtube.com/watch?v=GWT-xh-vBow A.  STRENGTH (DAY 1/Week 5)  Strict Press – 3 x 10  Bench Press – 3 x 12  Bentover Rows (Reverse Grip)– 2 x 15  Straightbar Curls – 2 x 10  Back Squats – 3 x 10   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

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.  Snatch Progressions B.  AFAP  200M Run  42 x Swings 21 x Burpees  200M Run  30 x Swings  15 x Burpees  200M Run  18 x Swings  9 x Burpees  Performance  A.  Snatch – 5 x 3 @ 70%-75%  B.  AFAP  200M Run  21 x Hang Power Snatches @ 95lb/65lb  21 x Burpees  200M Run  15 x Hang Power Snatches 15 x Burpees  200M Run  9 x Hang Power Snatches  9 x...Read more

Fitness – Performance – Sport  A.  Klepto  4 Rounds AFAP  27 x Box jumps @ 24inch/20inch  20 x Burpees  11 x Squat Cleans @ 145lb/100lb  Scale accordingly  -Post results under comments  Read more

A.  STRENGTH (Day 5/Week ) SOTS Press – 3 x 10  Incline Bench Press – 3 x 12  Bentover Rows (Reverse grip) – 2 x 15  Alternating DB Curls – 2 x 20 (10 each)  Back Squat – Work up to a heavy 6 rep  Pull-overs – 1 x 20  RDL – 1 x 15  Pull-over – 1 x 20  B.  Gym Met-Con -Post results under comments  Read more

Kettlebells + Moustaches = Strength 10:00AM KETTLEBELL CLASS   A. 3 CLEAN & PRESS LADDERS Start with 1R/L C&P and ladder reps up to 5R/5L Do same amount of reps of pull-ups between rungs of C&P   B. 5 RDS 5 R/L Snatch Rest 30-60 sec between roundsRead more