A.  10 Minutes of Random Skill Work  B.  20 Minute AMRAP  5 x Toes to Bar  10 x Wallballs 20lb/14lb  15 x Walking Lungess C.  3 x Max Effort V-ups  -Post results under comments  Read more

A.  Bench Press – 5 x 3 w/2 Min Rest  B.  Tabata intervals – 8 sets of the following movements of 20 seconds of work followed by 10 seconds of rest Medball Slams Kettlebell Swings  Double-unders 10M Shuttle Runs  C.  50 x Alternating Push-ups  -Post results under comments Read more

A.  10-15 minutes of Handstand work.  (This includes: handstand push-ups, walks, shoulder touches..)   B.  With a partner (Relay style) complete:  4 x 400M Run  4 x 500M Row 100 x Partner Sit-ups (Together)  4 x 200M Run (Backwards)   4 x 400M Run  C.  100 x Banded good-mornings.   -Post results under comments    Read more

A.  15 Minutes to work on the Clean & Jerk   B.  5 Rounds AFAP: 20 x Front Squats  15 x Power Cleans  10 x Push Jerks  5 x Thrusters   Rest 3 Minutes after each round.   SCALING:  Rx:  95lb/65lb  Intermediate:  85lb/55lb, 4 rounds   Beginner:  65lb/45lb, 3 rounds @ 15 x Front Squats, 10 x Power Cleans, 5 x Push Press   C.  MOBILITY  -Post results under comments    Read more

Big Thanks to all our Volunteers this weekend during Survival of the Fittest.  Things couldn’t have gone any better without everyones help.  The CFP community definitely represented what CrossFit is all about!  There are still plenty of spots for the April 28th kettlebell seminar with Jen Sinkler.  Start time is at 11am and will go on till 4pm.  Expect an arsenal of kettlebell movements normally not performed at CFP.   Follow this LINK to register!   COMMENTS?  Have you been posting under comments lately?  How are you feeling?  Are you worn out?  How are the workouts treating you?  Do you know what you’re doing?  What was your time?  Did you sleep well?  I want to know how effective the program is for all of you.  To make the most effective program for all our members, I need some feedback from everyone.  Please start posting under comments.   A.  Kettlebell Ladder...Read more