Paleo Potluck – Starts at 12:00 pm Oct 21st at Jess and Jeremy Sutton’s house.  Bring a dish to pass around (make sure it’s paleo) and get to know everyone at CFP! A.  Front Squats  Set 1 – Every 30 Seconds for 5 Reps @ 70% -2 Min Rest Set 2 – Every 45 Seconds for 4 Reps @ 75% -3 Min Rest Set 3 – Every 60 Seconds for 3 Reps @ 80% -Each set should be completed without RE-RACKING the bar.  Share and alternate racks with a partner.   B.  AFAP  20 x Pull-ups  30 x HSPU  40 x Box jumps @ 24inch/20inch  50 x Double-unders  60 x Kettlebell Swings @ 1.5 pood / 1 pood  70 x Burpees  -Post results under comments    Read more

A.  Clean&Jerks – 7 x 1 w/60-90 Sec Rest B.  4 Rounds AFAP 20 x Wallballs @ 20lb/14lb 5 x TNG Cleans @ 65%-75% C.  3 x 30 Lying Leg Raises -Post results under commentsRead more

A.  10-15 Minutes of HSPU practice   B1.  Shoulder Press (Jerk Stance) – 3 x 5 w/30 Sec Rest  B2.  Pull-ups (Supinated Grip) – 3 x ME w/30 Sec Rest  B3.  Bulgarian Split Squats – 3 x 5/5 w/30 Sec Rest B4.  Weighted Strict GHR – 3 x 10 w/30 Sec Rest  ……………… Recovery WOD Option:   C.  15 Minute AMRAP  300M Row @ 70% (Keep Strokes per minute around 25-30)  10 x Russian Swings @ 1.5 pood/1 pood  10 x Push-ups  -Post results under comments    Read more

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1. In general, what is your background. I am originally from KY – Go Wildcats! I attended Apollo High School where I graduated & also attended the local business college and received a certificate of completion. Upon graduation, I packed my bags and moved to CA! Received an education in the “school of hard knocks and a little thing called life”. I had the pleasure of working for a wonderful family in the newspaper publishing business in the Carmel/Pacific Grove area. They were close friends with Clint Eastwood (whom I’ve met quite a few times). While there, I met my husband (Jason) who was serving in the Army at the time & met through mutual friends & he talked me into moving to his little hometown of Pine Island, MN after his service had ended. Yes, I have forgiven him 2. Age, occupation 41 After 18 years as a Senior Advertising Sales Representative with the Post-Bulletin, I have...Read more