A.  10 Minutes to establish a “heavy” barbell TGU B.  With a Partner Complete AFAP:  1600M Run @ 400M Splits 60 x Thrusters @ 95lb/65lb 2000M Row @ 500M Splits 60 x Back Squats @ 95lb/65lb 800M Run @ 200M Splits   C.  100 x Partner sit-ups   -Post results under comments  Read more

We ain’t just whistling dixie… CFP’s Mission/Vision Statement: “Mission: To provide Rochester Minnesota’s most effective health and fitness training. Vision: A community that is healthy, strong and vital, who’se participants have the courage to live outside the generally accepted as “normal” belief that health, fitness and vitality must decline with age.” The Whole Life Challenge A challenge is a general term referring to things that are imbued with a sense of difficulty and victory. “I don’t need to do the Whole Life Challenge I already eat paleo/primal/clean” -How does this mindset help the community get better? “I can’t win the challenge.” -The challenge is about you doing better in your life and seeing how your choices affect your own outcomes. It is not about winning.  But to me it is also more then that.  Do I need to do the challenge?  Not really.  I eat really well, Jen is a...Read more

A1.  Close Grip Bench Press – 3 x 8 w/60 Sec Rest  A2.  Barbell Row (Clean Grip) – 3 x 8 w/60 Sec Rest  B.  AFAP  50-40-30-20-10  Russian Swings  Sit-ups  Mountain Climbers (R/L = 1 rep)   -Post results under comment  Read more

WLC is Live.  Register Today! [youtube http://www.youtube.com/watch?v=Yj9QImllEYs&w=560&h=315] The Whole Life Challenge is an 8-week health and fitness challenge designed to turn you into a diggin’ deep, nose-to-the-grindstone, what are you made of, no-crying-in-CrossFit, swinging for the fences master of your physical and mental destiny! The WLC started at CrossFit LA a year and a half ago, and you can always say that you were among the first to play. This time, though, you’ll be playing with 10,000-20,000 people form affiliates around the world! Entry Fee: $45 for everyone–all members, friends, and family. Prelims: Saturday, September 15th Finals: Saturday, November 10th Registration: You can register online at http://www.wholelifechallenge.com starting onAugust 15th Friends & Family may play along with you, but you must be registered first to invite them to join. The challenge winner will have to succeed in 3 areas: Performance – Improve your work, improve your play Body Transformation – Get lean & mean Accountability – Play every day! How...Read more

CFP member and Rock Star!  Jennifer Brickley Video CFP’s next boot camp starts next Monday the 20th and meets Monday, Wednesday, and Friday from 5:30 pm – 6:30 pm.  The boot camp is a great way for any new comer to CFP to get in better shape with excellent coaching, fun workouts, and a great atmosphere.  Follow this LINK to sign up now!     A.  Take 20 Minutes to establish a 1 rep Max Clean&Jerk  B.  20 Minute AMRAP  3 x C&J @ 75% of your 1 rep max  6 x 4inch Deficit HSPU  9 x C2B  C.  Mobility  -Post results under commentsRead more