Function: A.) 8 min EMOM 2L/2R One arm swing(2/1.5) B.) 3 rounds 500 m row 5L/5R one arm swing (1.5/1) 2 min rest Perform/RX A.) 8 min EMOM Pos 1 Snatch x2 @ 70% or less B.) 3 rounds 500 m row 8 Squat Snatch @ about 65% 2 min rest Compete: A.) 8 min...Read More
I don’t even know where to start with this chick. Al, Aly, Alyson… She goes by a lot of nick names with the morning crew because she’s just something different to everyone. By that, I mean she’s always interacting, supporting, and inspiring the people around her. She truly is a HUGE asset to CFP. She...Read More
Function: A.) Double KB – Front Squats – 5×3 – In between sets 3-5 strict pullups B.) 5 rounds 400 m run 15 Double KB Front rack squats.(35/26) Perform/RX: A.) Front Squats w/ pause 1st rep – 5×3 – In between sets 3-5 strict pullups B.) “Nancy” 5 rounds 400 m run 15 OHS (95/65)...Read More
By Jenna Martindale. I tried a recipe the other day that I want to share with you (1) because it’s Paleo friendly, and (2) it’s idiot proof. It’s basically almond butter, chocolate chip, fluffiness. *Grain Free | Paleo | Gluten Free | Dairy Free* Ingredients: 3/4 cup unsalted creamy almond butter (I used Justin’s Classic Almond Butter)...Read More
Remember why we train….. Not for the firm ass, Not for the hope of six pack abs, Not for the approval of others, We train, to fight our inner resistance. Your inner resistance is the voice that says it’s okay to sleep in. Its the voice that says I’ll be ready to start tomorrow or...Read More
Function: A.) Back Squats – 6×5 (add weight) – In between sets 3 wieghted pull-ups B.) 3 rounds 5 DL (185/125) 15 ring rows 400 m row Perform/RX: A.) Back Squats – 6×5 (add weight) – In between sets 3 Bar MU’s/Bar Muscle Prac. B.) 3 rounds 5 DL (225/145) 15 Pull-ups 400 m...Read More
Star of the North Competition. Info Here! Sunday at 9:00 Am Whole Life Challenge Final! No Classes at Progression today. Outside WOD: For time: 400m run or 2 mins running then: 20-18-16-14-12-10-8-6-4-2 Sit ups Lunges Push ups Finish with 400m run or 2 mins running. Read More
Function: A.) Double KB – FS – 5×3 – In between sets 1 max effort HS hold B.) 10 min AMRAP 5 double KB/DB Clean and Front squat 7 burpees Perform/RX: A.) Front Squats – 5×3 – In between sets 1 max effort HS hold *free standing B.) 10 Minute AMRAP 5 Hang Squat Cleans (115/75)...Read More
Function: A.) 10 minute EMOM Odd – Double KB Press Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball (20/14) 60 single unders/1 lap run Perform/RX: A.) 10 minute EMOM Odd – 5 BNSP (no miss) Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball...Read More