A.  Front Squats – 5 x 5 w/2 Min Rest  B.  8 Min AMRAP  2-2-4-4-6-6-8-8-10-10…….  Front Squats @ 135lb/95lb  Pull-ups (Advance CTB Pull-ups)  C.  100 x Lying Leg Raises  -Post results under comments  Read more

There are 4 spots left for the “Keeping it Paleo” cooking seminar with Nick Massie.  This is a great opportunity for anyone wanting to improve their paleo cooking skills!   A.  EMOM – 10 Minutes – 2 x Snatches @ 65%-80%  B.  AFAP  100 x Double-under buy in (2 Min Cap)  15-12-9  Deadlifts @ 225lb/185lb (Advance @ 315lb/225lb)  Burpees  5 Min Cap  C.  100 x Banded Good Mornings  -Post results under comments    Read more

Thoughts…..  As our community continues to grow day by day, week to week, I can’t help stop the feeling of happiness of what we have, what CFP means to me, and how CFP has affected so many lives. 3 years ago CFP was a dream, a fantasy more than reality.  Never in my mind did I think there was the potential of creating something that would change numerous lives. Challenging workouts and increase functional fitness is just a small portion of what CFP is.  Building a community through solid relationships, reigniting relationships between family members, changing the ability to do more for less, CHANGING LIVES!  That is CFP in a nut shell. For all of you…CFP members, friends, and family…what does CFP mean to you?  Has it changed you?  Please share! -Matt A.  Movement Prep for Fran   B.  Fran  21-15-9  Thrusters @ 95lb/65lb  Pull-ups  C.  Mobility  -Post results under...Read more

Shanna is originally from Montana, where she was an avid softball player and competed in powerlifting. She played 1 year of division 1 softball at Idaho State University before deciding to focus on her career goals. In 2010, Shanna graduated from the University of Montana with an exercise science degree. She is currently a student in the Doctor of Physical Therapy program at Mayo Clinic and will graduate in May of 2013. Shanna started competing in CrossFit in 2010, where she has qualified for regionals the past 2 years. Her passion is to show people how important mobility is and apply my physical therapy knowledge to CrossFit athletes. CrossFit has allowed Shanna to expand her perspective in the PT world, and open physical therapists eye to how CrossFit can apply to everyday life.   Certifications:   CrossFit Level 1 CrossFit Movement and MobilityRead more

Why we Olympic Lift  -Doug Chapmen (Owner of HyperFit USA) We teach the Olympic lifts to regular, ordinary everyday people. Why? Our people will probably never lift in a meet, though I think it would be cool. Let’s think about it: Think about training coordination. To execute any of the lifts, there a symphony of movement to lift a barbell rapidly enough to make it weightless where you can pull yourself under and catch it, then the strength to support it and then stand up with the weight. The development of power and speed is unarguable. For the non-uber athlete, why would you want to do that? The primary benefit to o-lifting is increasing overall strength. i.e. I can lift heavy shit. The lifts develop speed. i.e. I and lift heavy shit fast. (Prerequisite to the lifts) The lifts develop coordination. You can’t do the previous well if cannot develop...Read more