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A.  High Bar Back Squat 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.  Interval Fran 21 x Thrusters and Pull-ups @ 95lb/65lb 1:1 W:R 15 x Thrusters and Pull-ups 1:1 W:R 9 x Thrusters and Pull-ups Each Round should be an all out and unbroken effort.   -Post results under comments  Read more

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!  Halloween Workout – Will be held on Oct 27th starting at 10 am – 12 pm….get your silliness on!   A.  Snatch – 7 x 1 w/60-90 Sec Rest  B.  3 Rounds AFAP  200m Run/Row  75 x Double-unders  C.  3 x 1 Min Planks -Post results under comments  Read more

A.  Take 15 Minutes to Establish a 1 REP MAX Front Squat B.  5 Rounds AFAP: 6 x Box Jumps @ 30inch/24inch 50 x Double-unders 12 x Hang Squat Cleans @ 95lb/65lb (Option – @ 135lb/95lb UB sets) Rest 1 Min after each Round  -Post results under comments  Read more

A.  Every 30 Seconds Perform – Snatch + OHS @ 65% – 75%  for 4 Minutes B.  AFAP  21-15-9 Power Snatch @ 95lb/65lb (Adv: @ 115lb/85lb) Push-ups (Adv: Ring dips) 10 Min Cap  C.  100 x Wallball sit-ups w/partner   -Post results under comments  Read more