A.  STRENGTH (Day 4/Week 4) Max effort box jumps – 3 x 5 Snatch – 5 x 2  Power Snatch (Low Blocks) – 3 x 3  Snatch Balance – 3 x 3  Snatch Push Press – 3 x 5  Weighted Close Grip Pull-ups – 3 x 12  GHD-Sit-ups – 3 x 15  GHR – 3 x 15 Back Extensions weighted – 3 x 15  B.  Gym Met-con  -Post results under commentsRead 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 Press – 3 x 5  B.  3 Rounds AFAP  15 x Push Presses  15 x Ring Rows  15 x Swings  Performance  A.  Max Effort Push Press  B.  3 Rounds AFAP  15 x Push Presses @ 95lb/65lb  15 x Pull-ups  15 x Push-ups  15 x Russian Swings @ 1.5 pood/1 pood  Sport  A.  5 Min AMRAP rope climbs  B.  3 Rounds AFAP  15 x Push Presses @ 115lb/85lb  15...Read more

No Classes tonight.  Stay tuned for updates. 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 AMRAP Double-unders  B.  w/Partner (You go I go)  10 Rounds 2 x 10M <-> Shuttle Runs  10 x Goblet Squats  Rest 5 Mins  10 Rounds  2 x 10M <-> Shuttle Runs  5 x Burpees  Sport  A.  15 Min Row -Recovery pace  B.  Mobility  -Post results under commentsRead more

    All you need is a kettlebell and a thong, and a shovel.   No Classes tonight.  Stay tuned for updates.   5:30 INTERMEDIATE KB A. 5 RDS 1 TGU L/R 10 2-Hand Swings 5R/L 1-Hand Swings   B. 32 RDS Every 15 Seconds alternate: 2-Hand Swings Rest Sit thru Rest   6:30 Beginner KB A. 5 RDS 8 Power Swings 5R/L Kneeling Press rest 30-60 sec B. 2 Walk-out Ladders Perform 1 Walkout, 5 2-Hand Swings, 2 Walkouts, 5 2-Hand Swings, …. etc., up to 5 Walkouts, 5 2-Hand Swings Start over at 1 and repeat ladder    Read more

A.  STRENGTH (Day 3/Week 4) Reverse Hyper (Light Weight) – 3 x 15  Hollow Rocks – 3 x 20  Dumbbell Alternating Press – 3 x 10 (20 reps total)  Close Grip Bench – 3 x 12  Bentover Rows – 2 x 15  Reverse Curls – 2 x 10  Back Squat – 5 x 3    Pull-overs – 1 x 20  RDL – 1 x 15 Pull-overs – 1 x 20  Weighted Sit-ups – 3 x 30  C.  GYM MET-CON ONLY -Post results under comments Read more