A.  Back Squat – 5 x 5 @ 75% w/2 Min Rest  B.  Bulgarian Split Squats – 3 x 8 w/30 Sec Rest  (Both Legs)  C.  5 Rounds AFAP  400M Run  15 x Hang Power Cleans @ 155lb/105lb  -Post  results under comments    Read more

A.  Bench Press – 5 x 3 w/90 Sec Rest  B.  10 Minutes of Alternating TGU – Med Heavy  C.  AFAP:  500M Row  30 x Burpees  15 x Push Presses @ 95lb/65lb  100 x Double-unders  15 x Push Presses @ 95lb/65lb  30 x Burpees 500M Row  -Post results under comments  Read more

Congratulations to all our CFP members that participated in the RochFest Triathlon this past weekend! Interested in getting a new pair of Inov8 shoes?  CFP will be placing an order in at the end of this month, all members will get 15 dollars off of the original retail price.  Order sheet and catalog are located in the CFP retail store.   A1.  Back Squat – 3 x 10 @ 65% w/30 Sec Rest  A2.  Strict Pull-ups – 3 x 8-10 w/90 Sec Rest  B.  Power Swings (Stop and Go)- EMOM for 8 Minutes x 10 (Heavy)  C.  AFAP 21-15-9  -Russian Swings  -Goblet Squats  -200M Sprint after each round  -Post results under comments  Read more

The Tests:   A1.  Max Attempt Handstand Walk  A2.  Max Attempt Box Jump  A3.  Max Attempt Broad Jump  A4.  Max Attempt pull-ups  You have three attempts per movement to establish your max effort.   B.  AFAP  21-18-15-12-9-6-3  Pull-ups  Complete after each round 15 walking lunges and 15 sit-ups  -Post results under commentsRead more

A.  Hang Power Cleans – 5 x 3 w/90 Sec Rest  B.  5 Cycles AFAP of:  3 Rounds:   5 x Hang Power Cleans 185lb/115lb 30 x Double unders  10 x Wallballs @ 20lb/14lb  Rest 2 Mins after each cycle   -Post results under comments      Read more