Your daily dose of Testosterone…this is almost 500lb…  [youtube=http://www.youtube.com/watch?v=Iui94VWFhnA&feature=related] -There will only be an 8 am class this Saturday due to the California Strength seminar starting at 10 am.   –Inov8 shoe order will be placed at the end of this week.  If anyone is interested in a new pair of Inov8s, sign-up sheet is...Read More

A.  Back Squat – 8 x 3 @ 80% w/2 Min Rest  B1.  Sumo Stiff Leg Deadlifts – 3 x 8 w/60 Sec Rest  B2.  Ring Rows with feet on the box – 3 x 8 w/60 Sec Rest  C.  10 Min AMRAP  1-2-3-4-5-6-7-8-9-10-11….  Thrusters @ 135lb/95lb Bar Facing Burpees  -Post results under comments  Read More

A1.  Power Snatch – 5 x 3 w/2 Min Rest  Optional Squat Cycle  A2.  Back Squat – 8 x 3 @ 80% w/2 Min Rest  If you aren’t planning on attending Saturdays classes but would like to stick to the back squat cycle, perform the back squat cycle in place of the Power Snatches.  B....Read More

A.  3 Sets  20 x UB Wallballs @ 20lb/14lb  30 Sec Rest  20 x UB T2B 60 Sec Rest  -5 Min Rest  B.  3 Sets AFAP  200M Row  10 x Burpees  -5 Min Rest  C.  3 Sets AFAP  30 x Alternating Pistols  30 x Double-unders  -Post results under comments  Read More

A.  Back Squat – 5 x 5 @ 75% w/2 Min Rest  B.  Bulgarian Split Squats – 3 x 8 w/30 Sec Rest  (Both Legs)  C.  5 Rounds AFAP  400M Run  15 x Hang Power Cleans @ 155lb/105lb  -Post  results under comments    Read More

A.  Bench Press – 5 x 3 w/90 Sec Rest  B.  10 Minutes of Alternating TGU – Med Heavy  C.  AFAP:  500M Row  30 x Burpees  15 x Push Presses @ 95lb/65lb  100 x Double-unders  15 x Push Presses @ 95lb/65lb  30 x Burpees 500M Row  -Post results under comments  Read More

Congratulations to all our CFP members that participated in the RochFest Triathlon this past weekend! Interested in getting a new pair of Inov8 shoes?  CFP will be placing an order in at the end of this month, all members will get 15 dollars off of the original retail price.  Order sheet and catalog are located...Read More

The Tests:   A1.  Max Attempt Handstand Walk  A2.  Max Attempt Box Jump  A3.  Max Attempt Broad Jump  A4.  Max Attempt pull-ups  You have three attempts per movement to establish your max effort.   B.  AFAP  21-18-15-12-9-6-3  Pull-ups  Complete after each round 15 walking lunges and 15 sit-ups  -Post results under commentsRead More

A.  Hang Power Cleans – 5 x 3 w/90 Sec Rest  B.  5 Cycles AFAP of:  3 Rounds:   5 x Hang Power Cleans 185lb/115lb 30 x Double unders  10 x Wallballs @ 20lb/14lb  Rest 2 Mins after each cycle   -Post results under comments      Read More

A.  10-1 Ladder of Unbroken Ring Dips- rest as needed between sets  B.  Rope Climbs – 3 x 3 w/90 Sec Rest  C.  20 Minute AMRAP  20 x Swings  200M Row  20 x Push-ups  -Post results under comments  Read More