A.  Back Squats – 5 x 5 w/3 Minute Rest  B.  Back Squat – 1 x 20 Unbroken @ 65% of 1 rep Max   C.  5 Rounds AFAP 200M x Sprint  10 x Box Jumps @ 24inch/20inch  (Advance Burpee Box Jumps)  10 x Push Press @ 95lb/65lb (Advance @ 135lb/95lb)   -Post results under comments  Read more

A.  Power Snatch – 5 x 2 w/60 Second Rest B.  4 Rounds for total reps  1 x Minute Max Double-unders 1 x Minute Max Strict Pull-ups or Ring rows   1 x Minute of Russian Swings  C.  3 x 25 Divers  -Post results under comment Read more

[youtube=http://www.youtube.com/watch?v=0WOP9J7QPwI] -CFP Cinco De Mayo Party this Saturday at CFP starting at 11am!  Burgers, beer, and Korean tacos will be served, any extra food or beverages are welcome to the event.  The CFP Regional Team will also be taking any donations to help cover the cost for the 2012 North Central Regional Games May 17th-19th.   A.  5 X Rounds of the Bear Complex:  1 x Power Clean  1 x Front Squat  1 x Push Press  1 x Back Squat  1 x Push Press  Complete 7 sets of the sequence UNBROKEN.  Bar cannot be resting on the ground during any portion of the sequence.  Rest as needed between rounds, try to increase weight each round.   -Post results under comments    Read more

A. 30 Minute AMRAP with a Partner:   150M x Row  10 x Burpees  10 x Push-ups  10 x Sit-ups   Only 1 partner is allowed to work at a time for the entire work set, every effort should be all out!   -Post results under comments Read more

A.  Weighted Box Jumps – 3 x 5 @ 24inch/20inch w/60 Sec Rest  Use dumbbells, kettlebells, or a weighted vest.   B.  5 x 3 Minute AMRAP 10 x Kettlebell Swings @ 1.5 pood /1 pood  10 x Box Jumps @ 24inch/20inch  Russian or American swings can be used.  3 minute Rest after each round   C.  Mobility  -Post results under commentsRead more