A note about programming:  For most of you the basic CrossFit programming at CFP is more than enough to meet your goals and needs for fitness and health.  But for some of you CrossFit is a sport to train for, therefore there has been a recent addition of “advance” movements and weights on the daily WODs.  These advance options are placed to challenge veteran CrossFitters training to compete in CrossFit Competitions.  This option is open to all members, but competence with core CrossFit movements (HSPU, Kipping Pull-ups, Muscle-ups) as well as having a well balance strength base in the Olympic Lifts is highly recommended before attempting this type of program.   If you’re looking for increase functional general fitness,the CFP program is perfect for you and you don’t have to worry about the above message.  But if you’re looking for a challenge, give the advance option a try.   Following...Read more

A.  AFAP 5 x Push Jerks @ 135lb/95lb 10 x Burpee over box jumps @ 20inch/16inch 15 x Kettlebell swings @ 1.5 pood / 1 pood (Advance American) 10 x Push Jerks 20 x Burpee over box jumps 30 x Kettlebell swings 15 x Push Jerks 30 x Burpee over box jumps 45 x Kettlebell swings Advance athletes should perform all the push jerks unbroken.  There is a 15 minutes cap with this workout. -Post results under comments    Read more

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A.  High Bar Back Squat – 3-2-1-3-2-1 w/2 Min Rest (Advance: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90%) B.  4 Rounds for total working time:   10 x Unbroken Front Squats @ 135lb/95lb (Advance @ 70% of 1 rep)  300M Row (Advance @ 500M)  Work:Rest – 1:1  20 Minute Cap  -Post results under comments  Read more

–Starting October 15th the 9am-10am Open period held on Mondays/Wednesdays/Fridays will no longer be on the schedule due to low attendance.   A.  Every 30 Seconds Perform – Clean + High Hang Clean @ 65% – 75% for 4 Minutes B.  4 Rounds AFAP 6 x Cleans (Squat) @ 155lb/105lb (Advance @ 205lb/155lb) 12 x Pull-ups (Advance 6 x Muscle-ups).  Ev -Post results under comments  Read more