A note about programming:  For most of you the basic CrossFit programming at CFP is more than enough to meet your goals and needs for fitness and health.  But for some of you CrossFit is a sport to train for, therefore there has been a recent addition of “advance” movements and weights on the daily...Read More

A.  AFAP 5 x Push Jerks @ 135lb/95lb 10 x Burpee over box jumps @ 20inch/16inch 15 x Kettlebell swings @ 1.5 pood / 1 pood (Advance American) 10 x Push Jerks 20 x Burpee over box jumps 30 x Kettlebell swings 15 x Push Jerks 30 x Burpee over box jumps 45 x Kettlebell...Read More

A.  High Bar Back Squat – 3-2-1-3-2-1 w/2 Min Rest (Advance: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90%) B.  4 Rounds for total working time:   10 x Unbroken Front Squats @ 135lb/95lb (Advance @ 70% of 1 rep)  300M Row (Advance @ 500M)  Work:Rest – 1:1  20 Minute Cap  -Post...Read More

–Starting October 15th the 9am-10am Open period held on Mondays/Wednesdays/Fridays will no longer be on the schedule due to low attendance.   A.  Every 30 Seconds Perform – Clean + High Hang Clean @ 65% – 75% for 4 Minutes B.  4 Rounds AFAP 6 x Cleans (Squat) @ 155lb/105lb (Advance @ 205lb/155lb) 12 x...Read More

A.  Deadlifts – 5 x 3 w/90 Sec Rest  B.  5 Rounds AFAP 200M Run 10 x Deadlifts 185lb/135lb (Advance @ 225lb/185lb)   20 x Push-ups (Advance Ring push-ups)   -Post results under comments    Read More

A.  3 x Attemptsfor a Max Clean&Jerk  B.  Jackie  1000M Row  50 x Thrusters @ 45lb/35lb (Advance @ 95lb/65lb)  30 x Pull-ups (Advance x 20 Muscle-ups)  -Post results under comments  Read More

A.  20 Minutes of Skill work  B.  Tabata Intervals- 20 Seconds of work followed by 10 Seconds of Rest  8 Rounds EACH of the following Row  Sit-ups  Push-ups  Air-Squats  -Post results under comments   Read More

A.  In groups of 3-4 Complete Waterfall style:   25 x Calorie Row  30 x Burpees on 25lb plate  35 x Push Presses @ 95lb/65lb (Advance 115lb/85lb)  40 x Jumping Pull-ups (Advance 40 CTB)  45 x Wallballs @ 20lb/14lb  50 x Double-unders or 100 singles (Advance UB)  2011 Regional Rules/Template for final Team Chipper  -Post...Read More

A.  Bulgarian Split Squats – 4 x 8 (Right/Left Heavy) – w/60 Sec Rest B.  12 Min AMRAP 15 x Swings @ 1.5 pood/1 pood (Advance American @ 2 pood/1.5 pood) 12 x  Over the box jumps @ 20inch/16inch (Advance Burpee over the box jumps)(4 x 45lb stacked plates or 3 x 45lb stacked plates)...Read More

A.  3 x Attempts at a Max Effort Snatch B1.  3 Rounds AFAP 10 x OHS 135lb/95lb 10 x Burpees 8 Min Cap  … Rest 5 Minutes and…. B2.  3 Rounds AFAP 10 x Deadlifts @ 155lb/105lb 20 x Abmat Sit-ups 8 Min Cap  -Post results under comments  Read More