CFP – Olympic Weightlifting Class Description Whether you just want to brush up on your Olympic lifts for an upcoming Cross-fit competition, or you want to train through a full 12-week program, CFP’s Olympic Weightlifting class can meet your needs. The main focus of the class will be to teach the Olympic lifts to the point of technical mastery. This will be done through the use of the Olympic lifts and a combination of various assistance exercises. For those who come to the class consistently, expect to follow a 12-week periodized program that will take you from beginning strength to competition ready. While there is not one perfect program that works for everyone, the goal with this starting program is to create a set of base numbers for each lifter that we can build upon and program specifically for the future. See you at the gym!   -6:30 Pm Olympic...Read more

Movement Warm-up Set  2 x Sets NFT  10 x GHD sit-ups 1 x <-> Handstand walk  10 x Supermans 10 x Kettlebell swings (Russian)   A.  20 Minute AMRAP  Kettlebell Swings  Wallballs  Toes to Bar Hand release Push-ups  -There is no rep scheme to any of the movements.  Perform until failure or when you start slowing down.  This is not meant to be an intense workout but do not allow yourself to rest to long between movements.   -Post results under comments      Read more

Movement Warm-up Set  3 x Sets NFT  10 x Push-ups  10 x Jumping Pull-ups  30 x Mountain Climbers  A.  Lynn  5 x Rounds for MAX REPS  Body weight bench  Pull-ups  There is no time limit to this workout.  Rest as needed between rounds and sets.  If you start tearing during the pull-ups, STOP what you are doing and replace it with UB SDHP with the Kettlebells instead.   B.  Group Mobility   -Post results under commentsRead more

Movement Warm-up Set  2 x Sets NFT  10 x Shoulder Touches  20-30 x Double unders  10 x Jumping Lunges  A.  10 Rounds AFAP  5 x HSPU  20 x Squats  30 x Double unders  -Post results under comments  Read more

Movement Warm-up Set  2 x Sets NFT 200M Row 10 x SDHP  10 x Burpees  10 Minutes of skill work:  Kipping Pull-ups, Kipping HSPU, Kipping ring dips  A.  3 x 8 weighted Pull-ups w/90 sec rest  (supinated grip)   B.  4 x 500m Row w/ work:rest @ 1:1  -Post results under comments  Read more