CFP will be open at 8am and 9am for Labor day, we will be closed for the remainder of the day!   A.  15 minutes to establish a 3 rep max Front Squat B.  Badger 3 Rounds AFAP 30 x Squat Cleans @ 95lb/65lb 30 x Pull-ups 800M Run Intermediate scale down to 20 reps per round, Novice scale down to 15 reps per round.   -Post results under comments  Read more

Why not start now?!  -Matthew Arnold The Whole life challenge is happening in a little over 2 weeks, for most of you this is your last chance to indulge in your favorite unfavorable foods, alcohol, and bad behaviors. But…. Why not start changing your habits right now?  For myself I’ve made a conscious effort improving the quality of foods I’m taking in, minimizing my alcohol consumption, and balancing my workouts with my recovery.  I feel like if I just “jumped” into the challenge without preparing myself, I would have a higher chance of failure. Here are a few things I’ve started to change with my habits and life style that I would suggest all of you to start if you haven’t already. 1.  Start looking and playing around with different paleo friendly recipes and foods so you don’t get stuck eating the same thing over and over.  We have a...Read more

A1.  Power Swings – 3 x 10 w/30 Sec Rest  A2.  Renegade Rows – 3 x 5 (R/L) No push-ups   B.  5 Rounds for Max Effort  1 Min Calorie Row  1 Min K2E  1 Min Box Jumps @ 40inch/30inch  30 Sec Rest after each round  -Post results under comments  Read more

A.  EMOM – Hang Power Cleans (Below the knee) x 3 @ 70%-75% for 7 Minutes B.  20 Min AMRAP 5 x Muscle-ups or 10 Pull-ups 10 x Deficit HSPU @ 4inches 200M Weighted run @ 45lb/25lb C.  Mobility -Post results under comments  Read more

Whole Life Challenge – Are you in? -Cally Vinz OK, I’m in. I signed up for the challenge. I read all the materials on the website and wasn’t sure I could do it but Sunday night I just signed up, no more contemplating. It’s a “JUST DO IT” time. I need to loose those last 10 pounds and also prove to myself that I can do it. So I’m in — no excuses. I’m still not totally convinced that I am ready to create this level of discipline in my life but I have 3 weeks to get myself ready. Are you in? Do you need to clean up your diet, drop a few pounds or establish consistency to create a more health life? If you break it down it’s not that bad: • Work out daily (for at least 10 minutes), we can all do that. Go to the...Read more