APRIL 6TH STRONGFIRST KB COURSE AT CFP HQ!  A FULL DAYS WORTH OF SKILLS AND PROGRESSIONS TO FINE TUNE YOUR TECHNIQUE.  OPEN TO ALL LEVELS OF EXPERIENCE. 6:00 PM KB CLASS A. 6 R/L TGU (COMPLETE ALL REPS ON ONE SIDE BEFORE SWITCHING ARMS) B. 10 MIN. AMRAP – SQUAT LADDER 1-5 C. 9 MIN....Read More

6:00 PM KB CLASS A. 5 RDS – 3 DL – 10 2-HAND SWINGS AT 30% BODYWEIGHT – 5 DBL KB PRESS B. 12 RD OF 30 SEC. ON/OFF – REVERSE LUNGE W/TWIST – PLANK PUSH – ROCKING SHINBOX SWITCHRead More

6:00 PM KB CLASS A. 10 RDS – 10 R/L 1-HAND SWINGS – BODY ARMOR COMPLEX – DOUBLE KB   2 X CLEAN, 1 X PRESS, 3 X SQUAT – REST AS NEEDEDRead More

6:00 PM KB CLASS A. 5 RDS – 5 R/L TGU (COMPLETE ALL REPS ON ONE SIDE BEFORE SWITCHING HANDS) B. 5 RDS – 5 SQUATS – 5 PULL-UPS C. 9 OTM – 13 2-HAND SWINGS – 5 PUSH-UPSRead More

NO 6:00 PM KB CLASS TONIGHT – can use the Progression room to do the following workout.  If you haven’t had an opportunity to check out a Olympic Weightlifting class this is the perfect time.  Otherwise, head over to CFP HQ to watch all the athlete’s take on Open workout 14.2.  Warmup: 2 rounds –...Read More

6:00 PM KB CLASS A. 5 RDS – DBL KB COMPLEX – 5 SWINGS – 5 CLEAN & PRESS – 5 FRONT SQUATS Rest 1 – 2 minutes between rounds B. 6 min. OTM – 10 R/L 1-Hand swingsRead More

6:00 PM KB CLASS A. 6 RDS – TGU L/R – 5 PULL-UPS B. 9 MIN. OTM – 12 2-HAND SWINGS – 5 PUSH-UPSRead More

Strongfirst KB User Course at CFP on April 6th.  This is a great course to dial in your technique on the swing, squat, press, etc. 6:00 PM KB CLASS A. 5 RDS – 2 DEADLIFTS – 10 EXPLOSIVE 2 HAND SWINGS – 5 R/L PRESS REST 2-3 MIN. BETWEEN ROUNDS B. 6 RDS – 5...Read More

6;00 PM KB CLASS A. 3 PULL-UP LADDERS (1-5) -PERFORM 10 FORWARD/BACKWARD CRAWLS BETWEEN RUNGS B. 2 RDS STRONGFIRST MOVING TARGET COMPLEX – DOUBLE KB – 1 CLEAN 2 PRESS 1 SQUAT – 1 CLEAN 3 PRESS 1 SQUAT – 1 CLEAN 5 PRESS 1 SQUAT REPEAT WITH SQUAT REPS IN 2 RD AND CLEAN...Read More

Strongfirst Kettlebell User Course at CFP, April 6th. http://www.strongfirst.com/sfg-kettlebell-course/ 6:00 PM KB CLASS A. 6 RDS – TGU L/R – 5 DOUBLE KB FRONT SQUAT B. 9 MIN. OTM – 11 2-HAND SWINGS – 5 PUSH-UPSRead More