CFP will be open for 8am and 9am classes, we will be closed for the remainder of the day.  Happy Labor Day! A.   With a Partner complete 60 x Ground to overhead @ 95lb/65lb   1600M Run @ 400M Intervals  100 x Russian Swings @ 2 pood/1.5 pood  100 x Box Jumps @ 24inch/20inch  1600M Run @ 400M Intervals  60 x Ground to overhead @ 95lb/65lb  -Post results under comments    Read more

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