In general, what is your background? I grew up in Rochester MN, went to Mayo high school, graduated in 1994. I was also was married that year, yes, I got married very young. I have 4 kids, 3 boys and a girl, 21, 18, 15 and 13. For many years I just raised the kids....Read More

A.  “Tommy Mac” 2 Rounds AFAP  12 x Burpees  12 x Thrusters  12 x Burpees  12 x Power Snatch  12 x Burpees  12 x Push Jerks  12 x Burpees 12 x Hang Squat Cleans  12 x Burpees 12 x OHS  Novice – 8 reps per movement @ 65lb/45lb  Intermediate – 10 reps per movement @...Read More

A.  High Bar Back Squats – 5 x 2 @ 80% – 85% w/2 Min Rest  B.  5 Rounds  2 Min AMRAPS  10 x Wallballs  10 x Pull-ups (Novice – Ring Rows)  10 x Push-ups  Rest 1 Min after each round  -Post results under comments  Read More

If you’re interested in trying out our program at CFP, we’re offering scheduled group intros every week.  Our next one is this Wednesday at 5:30 pm and Saturday November 3rd at 11am.   Contact Matt at [email protected] to reserve your spot!   A.  Take 20 Minutes to Practice or Establish a new 1 Rep Max...Read More

A.  Front Squats – 5 x 3 @ 70%-75% w/2 Min Rest B.  AFAP 2 Rounds 20 x Calorie Row 30 x Wallballs @ 20lb/14lb 25 x Kettlebell Swings 20 x Double-unders 15 x Box jumps @ 24inch/20inch 10 x PVC facing burpees C.  Halloween Team WOD Teams of 3 – 4 Buy-in  – 20...Read More

Just a reminder, Halloween workout will start at 10 am this Saturday!   A.  Power Clean + Hang Clean + Push Jerk @ 65%-75% Every 40 Seconds for 6 Mins (10 Reps) B.  Power Elizabeth 21-15-9 Power Cleans @ 135lb/95lb Ring Dips C.  3 x Plank holds w/Medball x 1 Min -Post results under comments...Read More

A.  15 Minutes of Pull-up/Muscle-up practice B1.  Push Press – 3 x 5 w/30 Sec Rest B2.  Reverse Hyper or Back Extensions – 3 x 12 w/30 Sec Rest  B3.  Bulgarian Split Squats – 3 x 12 (6R/6L) w/30 Sec Rest  B4.  Rope Climbs – 3 x 1 Min ME w/30 Sec Rest  -Post results...Read More

A.  AFAP  Buy-in – 1000M Row/800M Run  Followed by:  30 x T2B 20 x Thrusters @ 115lb/85lb  50 x Box jumps @ 24inch/20inch  20 x Thrusters  30 x T2B -Post results under comments  Read More

A.  High Bar Back Squats – 5 x 3 @ 70%-75% w/2 Min Rest (Advance:  1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95%)  B.  5 Rounds For Max Reps with a Running Clock  30 Seconds – Walking Lunges (1R/1L=1 rep)  30 Seconds – Pull-ups  30 Seconds – Lateral Burpee Box Jumps...Read More

[youtube=http://www.youtube.com/watch?v=qW5EPlENfq4&feature=relmfu] Halloween Workout – This Saturday at 10 am.  There will still be regular class at 8 am and Oly class at 9 am.   A.  Every 30 Seconds for 4:30 (10 total Reps)  1 Power Snatch + 1 Hang Snatch (Full Squat) @ 65%-75% of Max Snatch  B.  8 Min AMRAP  30 x Double-unders...Read More