Results at CFP. “Results” that magic word that gyms or trainers throw at you while trying to get you to sign up for their program.  We do the same thing at CFP.  We have seen results, we know they happen.  We have photographic evidence, personal accounts, WODbook numbers that all point to seemingly amazing results. So how do you get there?  How do you get these results?  Let me let you in on a little secret.  It isn’t really that hard. I have been watching these folks that get results for a couple years now.  I am a trained observer after all.  I have been on an acute psych ward for 14 years.  I know some of you suspected such things, but I was working while I was there I had the keys to get out(The only reason I got out according to some).  Trained observers notice things.  Patterns, habits,...Read more

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