A.  Back Squats – 5 x 5 w/2 Min Rest B.  For Total Reps 5 Min Max Calories 4 Min Max Box jumps @ 24inch/20inch 3 Min Max Double-unders 2 Min Max Wallballs @ 20lb/14lb 1 Min Max T2B C.  Mobility -Post results under commentsRead more

Don’t forget about CFP’s community workout this Saturday at 12 pm as well as our FREE kids workout with Jen and Julie.  Experience excellent coaching, awesome community, and a fun challenging workout at the best fitness facility in Rochester. A.  Take 20 Minutes to establish a 1 rep Max Snatch  B.  Squat Snatch – EMOM TNG  5 TNG x 5 Minutes @ 135lb/95lb  3 TNG x 3 Minutes @ 155lb/105lb  2 TNG x 2 Minutes @ 185lb/115lb  C.  Good Mornings – 3 x 10 @ Light/Med   -Post results under comments  Read more

A.  Push Press 4 x 5 w/90 Sec Rest  B.  5 Rounds  2 Min AMRAP  10 x Push Presses @ 95lb/65lb  Max Calorie Row for the remainder of the period  1 Min Rest after each round   C.  Mobility  -Post results under comments    Read more

Kettlebell training is accessible and practical for all. From the elite athlete looking for an edge, to the sedentary person looking to discover fitness for the first time. And everyone in between. All can benefit. Top Fitness Trend for 2009 The American Council on Exercise (ACE), America’s leading authority on fitness, included kettlebells among the top ten fitness trends for 2009: “ The reason for the surge in kettlebell training is that it gets back to basic training that requires functional, whole body fitness. . . . a great way to get a whole body workout in a relatively short period of time. ” —– Press Release, December 9, 2008 1. Serious cardio without the boredom of the hamster wheel(treadmill) 2. Functional strength without the monotony of isolated reps 3. Flexibility without long poses 4. Fun and varied, never boring 5. One compact, portable device 6. It’s safe — for...Read more

A.  Hang Squat Cleans – 5 x 3 w/2 Min Rest  B.  AFAP    21-15-9  Hang Power Clean @ 135lb/95lb  Pull-ups  C.  Mobility  -Post results under comments  Read more