Just a friendly reminder that there will be no 9am Olympic lifting class today.  You may use this time as an open hour. A.  Front Squats – 7 x 1 w/2 Min Rest B.  5 Rounds AFAP 30 x Walking Lunges 30 x Double-unders -Post results under commentsRead more

A.  Take 10 Minutes to establish a Max Height Box Jump  B.  20 Min AMRAP  5 x Deadlifts @ 225lb/155lb  10 x T2B  15 x Wallballs @ 20lb/14lb  C.  3 x 20 Hollow Rocks   -Post results under comments   Read more

CFP Boot Camp – Real Work = Real Results Starts January 7th 2013 Meets – Monday – Tuesday – Thursday at 7:30 pm – 8:30 pm 5 Weeks = 15 Sessions Early Bird Special –  $125.00 (Good thru December 17th) Register Here!!   A.  Take 20 Minutes to work on any skill/goats.   B.  EMOM For 20 Minutes  Even Minute choose:   Option 1 – 3-5 x UB Muscle-ups  Option 2 – 10 x Pull-ups/Ring Rows  Option 3 – 8-10 x CTB Pull-ups  Odd Minute choose:   Option 1 – 150M Row  Option 2 – 30 Seconds of DU attempts  Option 3 – 10M Shuttle Run x 3  -Post results under comments  Read more

The Holiday PR Challenge has been pushed back to January 19th.  I  apologize for the inconvenience.  – Matt A.  Take 20 Minutes to establish a 1 rep Max Clean&Jerk  B.  2K Row AFAP  -Post results under comments  Read more

A.  Take 20 Minutes to establish a 1 rep max Back Squat  B.  3 Rounds  3 Min AMRAPS  5 x Thrusters @ 95lb/65lb  10 x Burpees  20 x DU  2 Min Rest after each round  -Post results under comments  Read more