If you haven’t yet, please check out the CFP Strength page.  The CFP Strength program is an optional strength program for members looking for a clear cut no nonsense approach to get STRONG.  The prescription for the Strength Training program will change daily.  Somedays the strength program will be prescribed before the daily WOD, other days vice versa.  You will also see additional speed/agility drills and accessory work.  It would be ideal to split the daily WOD and strength training sessions into two separate sessions.  You may complete the strength program in the Progression room when it isn’t in use or during any open hour at the gym.  The strength program should not interrupt any regular classes going on!  -Stay strong, drink milk, eat your steak and onions  ~Matt  Fitness  A.  Kettlebell Snatch Progressions  B.  AFAP  21 – 15 – 9  Kettlebell Snatch or High Pull/Right Arm  Kettlebell Snatch or...Read more

A.  STRENGTH (Day 5/Week 1) SOTS Press – 3 x 10  Incline Bench Press – 3 x 12  Bentover Rows – 2 x 15  DB Curls – 2 x 10  Back Squat – 1 x 20  Pull-overs – 1 x 20  RDL – 1 x 15  Pull-over – 1 x 20  Weighted Sit-ups – 3 x 20  B.  NO CONDITIONING  -Post results under comments  Read more

Fitness – Performance – Sport A.  Hero WOD – “Wittman” 7 Rounds AFAP 15 x American Swings @ 1.5 pood/1 pood 15 x Power Cleans @ 95lb/65lb 15 x Box jumps @ 24inch/20inch -Scale accordingly Optional Accessory Conditioning A.  5 x 200M Row w/45 Sec Rest -Post results under comments  Read more

A.  STRENGTH (Day 4/Week 1) Snatch – 3 x 3  Power Snatch (Low Blocks) – 3 x 3  Snatch Balance – 3 x 3  DB Power Snatch – 3 x 5 (R/L)  Weighted Close Grip Pull-ups – 3 x 12  GHD-Sit-ups – 3 x 15  GHR – 3 x 10  B.  Prowler Sprints  10 Sets w/30 Sec Rest @ 160lb/100lb  High Handle -> 25 Yards  Low Handle <- 25 Yards  C.  GYM MET-CON ONLY  -Post results under comments  Read more

Announcements  There will be NO evening classes tonight due to the WLC starting at 6pm-8pm. Fitness  A.  Push Presses – 4 x 5  B.  WLC WOD  12 Min AMRAP  500M Row  25 x Push-ups  50 x Sit-ups  75 x Squats  AMRAP-Burpees for the remainder of the period  Performance  A.  5 x 3 – Push Press + Push Jerk  B.  WLC WOD  12 Min AMRAP  500M Row  25 x Push-ups  50 x Sit-ups  75 x Squats  AMRAP – Burpees for the remainder of the period  Sport  A.  EMOM – 10 Mins  Even – 7 x Close Grip Bench Press @ 205lb/105lb   Odd  – 7 x American Swings @ 80lb/53lb  B.  WLC WOD  12 Min AMRAP  500M Row  25 x Push-ups  50 x Sit-ups  75 x Squats  AMRAP x Burpees for the remainder of the period  Optional Accessory  -FOLLOW STRENGTH PROGRAM  -Post results under comments  Read more