A1.  HSPU – 3 x ME w/60 Sec Rest A2.  Strict Pull-ups any grip – 3 x ME w/60 Sec Rest B.  Pick either 1.  4 x 500M Row – 1:1 – Work:Rest or… 2.  4 x 400M Run – 1:1 – Work:Rest C.  Mobility Take 1-2 Thoracic, Upper and Lower extremity mobility drills from this WEBSITE and spend 5 – 10 minutes on them.     -Post results under comments  Read more

Don’t forget about our mobility class at 6:30 pm held in the warehouse space!!!  A.  1 – Clean + 2 – Hang Cleans (above the knee) – EMOM for 8 Mins @ 65%  B.  1 – Push Jerk + 2 – Split Jerks – EMOM for 8 Mins @ 65%  C.  AFAP  21-15-9  American Swings @ 2 pood/1.5 pood  Air squats  Sit-ups  and then…  400M run/500M row  -Post results under comments  Read more

A.  Back Squats – 4 x 3 @ 65% w/60 Sec Rest  B1.  GHD Sit-ups – 3 x 10 w/60 Sec Rest  B2.  Weighted Lunges – 3 x 5 (R/L) w/60 Sec Rest  C.  8 Min AMRAP  20 x Double-unders  15 x HR Push-ups  -Post results under comments  Read more

This week is going to be a de-loading and recovery week. We will be spending extra time on Mobility each day. Along with that, the WODs will be less intense and lighter in both weight and duration. This is a much needed opportunity to let your body rest and recover while still getting to workout. What this does not mean is to come in twice as many times, or to go out and do a bunch of extra work on your own. There’s been some confusion with the additional mobility and Kettlebell classes at CFP.  To clarify a few things:  -The Kettlebell, CrossFit, Olympic Lifting, and Mobility classes are  all 20 dollars to drop-in for members and non members if it isn’t covered by your membership.   -You may choose to attend any of the above classes as part of your membership at CFP as long as it’s covered by your...Read more

-Community workout and free kids workout at 12pm!!!  A.  AFAP  15-12-9  Deadlifts  Push Press  @ 135lb/95lb  5 Min Rest  B.  AFAP  800M Run  5 Min Rest  C.  AFAP  15-12-9  Power Cleans @ 135lb  Burpees -Post results under comments Read more