Addison Bain Demonstrating the Snatch Complex  [youtube=http://www.youtube.com/watch?v=3ciaYOJ7_ys] -There will be no beginner classes for May 18th and the 21st at 8 am for next week.  Open hours will still be available during these days. -June 2nd CFP will be hosting a community workout for adults and kids at 12 pm.  All friends and family members are welcomed, please have anyone interested contact Matt @ [email protected] to reserve a spot!    The Post Training Self-Fulfilling Prophecy Ben Bergeron The moments immediately after training are some of the most powerful moments you have as an athlete.  Not for nutrition or mobility, but to practice self talk that will have immediate and huge effects on your performance.   When “time” is called, do you immediately second guess your effort?  Do you think about how hard that was and focus on how awful you feel?  Do you think about how you could have gone...Read more

A.  Deadlifts – 5 x 3 w/90 Sec Rest  B.  Perform the Following:  3 Minute AMRAP  5 x Deadlifts @ 65% of 1 rep  10 x Bar Facing Burpees  2 Minute Rest  4 Minute AMRAP  10 x Russian Swings  10 x Goblet Squats  3 Minute Rest  5 Minute AMRAP  20 x Double-unders  20 x Thrusters @ 45lb/35lb  -Post results under comments  Read more

A.  15 Minutes of Kettlebell Snatch work  B.  AFAP:  30 x Kettlebell Snatches  400M Run  30 x Box Jumps  20 x Kettlebell Snatches  400M Run  20 x Box Jumps  10 x Kettlebell Snatches  400M Run  10 x Box Jumps  C.  3 Rounds NFT:  15 x V-ups  20 x Russian Twists  25 x Flutter Kicks  -Post results under comments  Read more

A.  Weighted Pull-ups or Strict Pull-ups with a Partner – 3 x 8-10 w/90 Sec Rest  B1.  Barbell Row Chin-up Grip – 3 x 8 (Heavy) w/60 Sec Rest  B2.  Ring Dips – 3 x 10 w/60 Sec Rest  C.  2 Rounds Unbroken 50 x UB DU or 150 x Singles  30 x UB Russian Swings Heavy  20 x UB Pull-ups  20 x UB Ring Dips   All sets should be unbroken before moving on.  Intermediate athletes subtract 5 reps from each movement, novice athletes subtract 10 reps from each movement.   -Post results under comments    Read more

A.  Power Cleans – 5 x 2 w/60 Sec Rest  B.  “The Chief”  5 x 3 Minute AMRAP w/60 Sec Rest  3 x Power Cleans @ 135lb/95lb  6 x Push-ups  9 x Squats  C.  Mobility  -Post results under comments  Read more