Announcements  -Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays.   -Memorial Day Murph is just around the corner.  On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present.  CFP will be raising money for the Wounded...Read More

Fitness – Performance – Sport  A.  Klepto  4 Rounds AFAP  27 x Box jumps @ 24inch/20inch  20 x Burpees  11 x Squat Cleans @ 145lb/100lb  Scale accordingly  -Post results under comments  Read More

Announcements  -Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays.   -Memorial Day Murph is just around the corner.  On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present.  CFP will be raising money for the Wounded...Read More

No Classes tonight.  Stay tuned for updates. Announcements  -Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays.   -Memorial Day Murph is just around the corner.  On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present.  CFP...Read More

Fitness  A.  Cleans – 3 x 5  B.  Scaled Elizabeth  21 – 15 – 9  Power Cleans  Push-ups  Performance  A.  Take 15-20 mins to establish a max Clean  B.  Elizabeth  21 – 15 – 9  Power Cleans @ 135lb/95lb  Ring dips  Sport  A.  10 Min AMRAP Yolk Carry w/Partner @ 225lb + 2 – 1.5...Read More

Fitness  A.  Back Squat – 3 x 5  B.  5 Rounds AFAP  200M Run  15 x Sit-ups  15 x Jumping Squats  1 Min Rest after each round  Performance  A.  Back Squat – Take 20 mins to establish a 1 rep max  B.  5 rounds AFAP  200M Run  10 x T2B  20 x Jumping Squats @...Read More

Fitness  A.  Snatch Balance – 3 x 5  B.  10 Min AMRAP  10 x OHS  10 x Box jump overs  Performance  (Testing week for Performance)  A.  Take 15 mins to establish a max Snatch  B.  10 Min AMRAP  10 x OHS @ 95lb/65lb  10 x Box jump overs @ 24inch/20inch  Sport A.  EMOM – 8...Read More

Fitness – Performance  A.  In teams of 3 – 4  150 x Wallballs @ 20lb/10lb  15 x Low handle Prowler Pushes 25 yards -> <- High handle back @ (140lb/90lb) – on top of the sled weight  100 x Wallballs  12 x  Low handle Prowler Pushes 25 yards -> <- High handle back 75 x...Read More

Fitness – Performance – Sport  A.  Helen  3 Rounds AFAP  400M Run  21 x American Swings @ 1.5 pood/1 pood  12 x Pull-ups  15 min Cap  B.  Optional w/a partner (You go I go)  10 Rounds  10 x Ring dips or bar dips  -Post results under comments  Read More

Lateral Bounds Set-up  Fitness – Performance  A.  Max Effort Broad Jump  B.  With a partner “You go I go”   10 sets – 20 reps Lateral Bounds @ 24inch/20inch (Each Jump constitutes as a rep)  10 sets – 10M <-> x 2 Shuttle Runs (Relay style)  10 sets – 30 x Double-unders  10 sets –...Read More