A.  Perform the following for total time:  1000M Row or 800M Run  Rest 3 minutes   4 Rounds AFAP  15 x Burpees  20 x Russian Swings 2/1.5 poood  Rest 3 minutes 60 x Wallballs 20lb/14lb  Rest 3 minutes  4 x <-> Sprint 30 sec rest 3 x <-> Sprint  30 sec rest  2 x <-> Sprint  30 sec rest  1 x <-> Sprint  -Post results under comments      Read more

-CFP will be hosting a 1 day competition March 31st from 9am – 6pm.  There will be no classes that day, if you would like to volunteer or compete please follow this link to sign up.  Survival of the Fittest  A.  Back Squat – 4 x 3 w/2 min Rest  B1.  Pistols – 2 x 10-12 w/30 sec Rest  B2.  Romanian Deadlifts – 2 x 8-10 Med Weight w/60 sec Rest   C.  In teams of 3-4 complete:  200 x Pull-ups  200 x Toes through Rings   200 x Air squats  200 x Double unders /3:1 singles to double unders   Complete all 200 reps of each movement before moving on, reps maybe partition anyway between teammates.   -Post results under comments  Read more

A.  Push Jerks – 4 x 3 w/2 minute Rest  B1.  Kettlebell Presses – 3 x 10-12 w/30 sec Rest  B2.  Knees to Elbows – 3 x 10-12 w/30 sec Rest  C.  5 Rounds AFAP:  9 x Thrusters @ 95lb/65lb  200M Row/Run  60 sec rest between rounds  -Post results under comments  Read more

-CFP is a proud sponsor for “Race for Research” which is being held this Saturday at Soldiers Field Park at 9am.  Each year the Physical Therapy Students from Mayo Clinic joins a nation wide effort to raise money geared towards raising money for research in the field of physical therapy.  This year, the Mayo School of Health Sciences Program in Physical Therapy students will again take part in this challenge by putting on the Race for Research. The Race includes a 5k walk, a 5K run, and a 10K run through the Rochester city trails. You can demonstrate your commitment to the physical therapy profession by participating in this exciting event. So, bring your friends, bring your family and come on out to participate in the 2012 Race for Research!   Please register here for this great cause:  Rochesterraceforresarch -Starting this week CFP will be offering an advance class at...Read more

Kettlebells!! It may look like a cast-iron purse, but nothing beats the kettlebell when you’re looking for a single implement to drastically improve your strength and conditioning. Through metabolic kettlebell training, you can build muscle and ditch fat fast. But it’s not all ballistic — focus at least part of your training on grind lifts, and you build pure strength, too. In this workshop, we’ll cover all the lifts you’re going to love, and sneak in a couple workouts, too. Jen Sinkler is a certified kettlebell instructor through the RKC (Russian Kettlebell Challenge) and KBA (Kettlebell Athletics), two premier associations founded by kettlebell great Pavel Tsatsouline and BJJ trainer Jason C. Brown, respectively. Jen is the longtime senior fitness editor for Experience Life, a national magazine based in the Twin Cities. In addition to teaching kettlebells, she’s a senior USAW coach, and CrossFit L1 and LIFT Sandbags certified. Jen will...Read more