Happy New Year! There will be regular classes at 10am and 11am today! A.  Take 20 Minutes to work up to a 5 rep max Back Squat  B.  15 Minute AMRAP  5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 ….  Double-unders  Russian Swings  Walking Lunges -Post results under comments  Read more

Starting January 7th CFP will be incorporating a new program template for CrossFit classes to better meet the needs and goals for our members. This new program template is designed to challenge everyone from the 20 something athlete to the 40 year old soccer mom to ensure that all leveled members are achieving their fitness goals without excluding or alienating themselves from the CFP community.   What is the new program template?   CFP will be offering 3 levels of programming daily, they are:  Fitness, Performance, and Sport.  The 3 levels of programming will allow members to approach their training specifically to their abilities.  Building their foundation by using the Fitness level programming, mastering the fundamentals through Performance, and challenging themselves through Sport.   “Fitness” – To establish a strong base in body weight movements and barbell lifts, the “Fitness” program is ideal for the newer CFP members with 3...Read more

  -Athlete Training Session at 12 pm for all leveled athletes.  Focus will be on movement efficiency and practice.   A.  AFAP  500M Row  20 x OHS @ 135lb/95lb  20 x T2B  500M Row  20 x Hang Power Cleans @ 135lb/95lb  20 x Kettlebell Swings @ 2 pood/1.5 pood  500M Row  20 x Front Squats @ 135lb/95lb  20 x Deadlifts @ 135lb/95lb  500M Row  -Post results under comments  Read more

A.  Take 10 Minutes to build up to a heavy but not maximal Clean&Jerk  B.  Take 10 Minutes to build up to a heavy 3 rep max Back Squat  C.  AFAP  21-15-9  Push Press @ 115lb/85lb (Adv. 135lb/95lb)  Bar Facing Burpees  -Post results under comments  Read more

A.  Take 10 Minutes to build up to a heavy but not maximal Snatch B.  20 Min EMOM Novice:  Even – 6 – 8 x Deadlifts @ 135lb/95lb  Odd – 30 Seconds of DU Attempts  Intermediate:  Even – 3 x Snatches @ 60%  Odd – 40 Seconds of DU Attempts  Advance:  Even – 3 x TNG Snatches @ 155lb/105lb  Odd – 30 x DU  -Post results under comments    Read more