-The CFP Kettlebell Class starts today at 5:30 pm in the progression room!  RKC instructor Cory Felderman will be teaching basic RKC movements with a combination of body weight movements to create a fun and effective workout for all skill levels.  -Regular CrossFit Class will also be as scheduled at 5:30pm in the Main Room.   -CrossFit Kids tonight at 6:30pm. –New CFP fight shorts for men and women are available for 45.00!  Check them out at the CFP retail section!  A1.  Snatch Push Press – 5 x2 w/60 Sec Rest  A2.  Snatch Balance – 5 x 2 w/90 Sec Rest  B.  Back Squats – 1 x 20 (increase 5lbs from last week) C.  Randy  75 x Power Snatches @ 75lb/55lb  -Post results under comments Read more

Congrats to team CFP on their 13th place finish at the 2012 North Central Regional! Kettlebell classes start this week, check the schedule for our new hours. A. 5×1 – (1x Clean Deadlift, 1x Power Clean, 1x Hang Squat Clean, 1x Full Squat Clean) B. 3 Rounds AFAP 400m Run 21 Kettlebell Swings 50 Double undersRead more

A.  Push Press – 5 x 3 w/2 Min Rest  B.  10 Min AMRAP of TGU  C.  10 Minute AMRAP  10 x Wallballs  10 x K2E 10 x Hand release Push-ups  -Post results under comments  Read more

A.  Deadlifts – 5 x 5 w/2 Min Rest  B.  5 Rounds AFAP 200M Run  20 x Russian Swings  10 x Burpee Box Jumps  C1.  3 x 15 – Back Extensions  C2.  3 x 20 – Lying Leg Raises  -Post results under comments  Read more

A.  15 – 20 Minutes of Rope Climb Practice  “Bring long socks!” B1.  Rope Climbs – 3 x 3 w/30 Sec Rest  B2.  Handstand Hold – 3 x ME “Max Effort” w/30 Sec Rest  C.  Annie  50-40-30-20-10 Double-unders (3:1 singles to doubles)  Sit-ups  -Post results under commentsRead more