Malachi is the definition of a gentle giant.  Arguably the friendliest person you’ll find that can back squat 400+ lbs. on the regular.  (His 1RM is 455#).  Chew on that. And you can learn a few moves if you observe him in his natural habitat, (on Hip Hop Friday); but whatever you do, don’t take his favorite...Read More

Function: A.) Back Squats – 5×5  – In between sets 5 strict pull ups B.) 3 rounds 20 ring rows 20 lunges w/plate OH Perform/RX: A.) Back Squats – 5×5  – In between sets 5 strict pull ups B.) 3 rounds 20 pull-ups 20 lunges w/KB OH (1.5/1) Compete: A.) Back Squats – 5×5  –...Read More

Function:   A.) Every 90s x 6  2 – Double KB Clean and Press B.) 15 min AMRAP 10 KB DL 15 Step Ups (24/20) 20 Cal Row Perform/RX:   A.) Every 90s x 6  2 – power clean + clean and jerk B.) 15 min AMRAP 10 DL (185/125) 15 Box Jump (24/20) 20 Cal Row...Read More

By: Jenna Martindale I’m not saying you don’t have will power.  I’m saying I don’t have will power.  Like any.  So prepping my meals is the one thing that makes a huge difference in my success, (or failure) in maintaining a healthy meal regimen. Surprisingly, meal prepping takes very little time once you develop a routine.  I’ve gotten...Read More

Function: A.) 6 min EMOM KB/DB Snatch 2 (L/R) B.) 3 rounds 10 KB Snatch (5L/5R) Run to grass and back C.) 3 x 1 min plank Perform/RX A.) 6 min EMOM Pos 1 Snatch x2 @ 65% or less B.) “Isabel” 30 Snatch (135/95) C.) 3 x 1 min plank Compete: A.) 6 min...Read More

All Levels:  A.) Make up lift or Skill work. Function/RX: B.) 7 rounds 10 ring rows/10 Pull ups 10 Wallball(20/14) Compete: B.) 7 rounds 10 C2B 15 Wallball (25/16) -results to BTWBRead More

All Levels: A.) RDL’s 5×5 *inbetween sets 5 – strict RR, PU, C2B, MU. Kettlebell: B.) 4 rounds 10 Dbl KB front rack lunge 20 K2E or sit-ups 2 lap run Perform/RX: B.) 4 rounds 10 Front rack lunges (95/65) 20 T2B 2 lap run Compete: B.) 4 rounds 10 Front rack lunges (135/95) 20 T2B...Read More

Function/Perform/RX: A.) Skills Practice Rope Climbs and DU’s   Function: B.) 4 rounds 15 Burpees 15 DB/kb Push Press 500 m row Perform/RX: B.) 4 rounds 15 Burpees 15 STO (115/75) 500 m row Compete: A.) Rope Climbs EMOM – 10 min. Odd – 1 legless rope climb Even – 50 DU’s B.) 4 rounds 15 Burpees...Read More

Paul claims sheer luck is to blame for his introduction to CrossFit.  If you ask us, we’re the lucky ones.  It’s members like Paul that make CFP special.  Read on to find out how this engineer by day adds value to his own life and other’s lives around him.   What do you do for a living?  I...Read More

Function: A.) Back Squats 5×10 B.) 18 min AMRAP 15 KB Swings (1.5/1) 12 Goblet Squat 9 HR Push-ups Perform/RX: A.) Back Squats 5×10 B.) 18 min AMRAP 15 KB Swings (1.5/1) 12 OHS (95/65) 9 HSPU Compete: A.) Back Squats 5×10 B.) 18 min AMRAP 15 KB Swings (2/1.5) 12 OHS (115/75) 9 HSPU...Read More