Category

CrossFit
CFP member and Rock Star!  Jennifer Brickley Video CFP’s next boot camp starts next Monday the 20th and meets Monday, Wednesday, and Friday from 5:30 pm – 6:30 pm.  The boot camp is a great way for any new comer to CFP to get in better shape with excellent coaching, fun workouts, and a great...
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A.  Back Squats – 5 x 5 w/2 Min Rest B.  For Total Reps 5 Min Max Calories 4 Min Max Box jumps @ 24inch/20inch 3 Min Max Double-unders 2 Min Max Wallballs @ 20lb/14lb 1 Min Max T2B C.  Mobility -Post results under comments
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Don’t forget about CFP’s community workout this Saturday at 12 pm as well as our FREE kids workout with Jen and Julie.  Experience excellent coaching, awesome community, and a fun challenging workout at the best fitness facility in Rochester. A.  Take 20 Minutes to establish a 1 rep Max Snatch  B.  Squat Snatch – EMOM...
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A.  Push Press 4 x 5 w/90 Sec Rest  B.  5 Rounds  2 Min AMRAP  10 x Push Presses @ 95lb/65lb  Max Calorie Row for the remainder of the period  1 Min Rest after each round   C.  Mobility  -Post results under comments    
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Kettlebell training is accessible and practical for all. From the elite athlete looking for an edge, to the sedentary person looking to discover fitness for the first time. And everyone in between. All can benefit. Top Fitness Trend for 2009 The American Council on Exercise (ACE), America’s leading authority on fitness, included kettlebells among the...
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A.  Hang Squat Cleans – 5 x 3 w/2 Min Rest  B.  AFAP    21-15-9  Hang Power Clean @ 135lb/95lb  Pull-ups  C.  Mobility  -Post results under comments  
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A1.  ME Strict Pull-ups + 5 Kipping Pull-ups w/30 Sec Rest A2.  Ring Dips – 3 x 10-12 w/30 Sec Rest  A3.  Box Jumps – 3 x 5 @ 40inch/30inch w/30 Sec Rest  B.  AFAP  5 Rounds  250M Row  20 x Wallballs @ 20lb/14lb  20 x Burpee Box Jumps 24inch/20inch  C.  3 x 20 –...
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A.  7 x 1 – Power Clean + 2 x Push Jerks w/90 Sec Rest  B.  20 Min AMRAP  5 x Kettlebell Cleans + Press (R/L)  10 x Power Swings (Stop/Go)  20 x Double-unders C.  Mobility  -Post results under comments  
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New Oly and Kettlebell classes start today.  If you’re planning on following the Oly program you may follow this LINK  and get the the entire month of programming.  Athletes may use the level 1 Oly class (In the warehouse space) to warm-up for the level 2 class at 6:30 pm.  Any questions or concerns can be...
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-The Barbell Club T-shirts/Thermals/Tank order will be placed this Friday.  If you’re interested placing an order please follow this LINK and put your order in the google document or contact Matt at CFPCOACH@gmail.com.   -New class updates starting this week! 9 additional hours of classes have been added!   A.  Snatch – 7 x 2...
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