Holiday PR Challenge  Who:  All CFP members  Challenge:  How much STRONGER and FASTER can you get in 5 weeks?   Challenge Prelims:  Week of December 3rd, Test your Max Snatch, C&J, and 2K Row during the daily gym programming for Monday and Wednesday.   Challenge Finals:  Saturday January 12th 2013 @ 9am.   Prizes:  TBA  Cost:  FREE for members  Register:  Follow this link to log in your name and results   -Questions please forward them to Matt at [email protected]  A.  Take 20 Minutes to establish a 1 rep max Snatch  B.  AFAP  21-18-15-12-9-6-3 Kettlebell Swings  25ft Shuttle Run x 2 <-> (Between each round)  -Post results under comments  Read more

A.  Pause Front Squats (3 sec Pause 1st rep only) – 5 x 3 w/2 Min Rest  B.  5 Rounds AFAP  10 x Power Cleans @ 115lb/85lb  20 x Wallballs @ 20lb/14lb  30 x Double-unders  -Post results under comments  Read more

A.  Take 15-20 Minutes to establish a heavy hang Snatch (Above the knee)  B.  8 Min AMRAP  8 x T2B  8 x Kettlebell Swings  8 x Burpees  C.  3 x 30 Sec Side Planks (R/L)  -Post results under comments    Read more

A1.  TGU – (Heavy) – 3 x 3 (R/L) w/30 Sec Rest  A2.  Ring Rows (Feet on box) – 3 x ME w/30 Sec Rest  A3.  Bulgarian Split Squats – 3 x 10 (R/L) w/30 Sec Rest  B.  Annie  50-40-30-20-10  Double-unders  Sit-ups  -Post results under comments  Read more

This recipe is for 2-4 people – 2 if you are really hungry and looking for a “cheat” meal Sweet Potato Hash: 2 sweet potatoes, peeled and shredded in the food processor 1 large white onion, sliced into large rings 6 large white button mushrooms, sliced Bacon: 8-10 slices Meat: 2 pounds grass fed beef 2 eggs, or 1 egg per burger Optional: If looking for something a little sweet, add 1 chopped apple. We used a SweeTango apple. Sauce Options: For a ranch type sauce, combine 1/4 cup spicy paleo mayo + 1/4 cup coconut milk, shake of dried dill, garlic powder, onion powder, dried thyme, dried parsely, and 1 T lemon juice in a small bowl Or you could use guacamole, or spicy mustard (from the store- no sugar added). 1. In a large skillet, cook bacon. When fully cooked, transfer bacon to a plate with a paper...Read more