Hey CFP! It’s that time of the year again! We are 5 weeks out from the 2015 open so that means TEAM T-shirts! Below you will find links to both the Men’s and Women’s Pre-Order list. Each document is 2 pages. The 1st page is the order list and the 2nd page has the...Read More

KettleBell/Function: A.) KB clean and push press 4×2 (R/L) (1.5 / 1) B.) 17 min AMRAP 30 Burpees 30 DB C&J 25 Burpees 25 DB C&J 20 Burpees 20 DB C&J 15 Burpees Max reps DB C&J Perform/RX: A.) Clean and Jerk – 4×1 @ 75% B.) 17 min AMRAP 30 Burpees 30 C&J (95/65)...Read More

Kettlebell/Function: A.) Double KB Front Squats  5×5 increasing wt each set. B.) 7 min AMRAP 2 KB Thrusters(35s/26s 2 Pull-ups 4 KB Thrusters 4 Pull-ups 6 KB Thrusters 6 Pull-ups and so on… Perform/ RX: A.) Front Squats  – 5×3 w/pause 1st rep 3 sec. @75% Strict MU progresssions – 2-3 progressions / MU’s B.)...Read More

KettleBell/Function A.) KB Snatch 4×2 (R/L) B.) 21-15-9 KB Snatch Burpee RX/Perform A.) Snatch  -4×1 @ 80% B.) 21-15-9 Power Snatch (75/55) Bar Over Burpee Compete A.) Snatch  -4×1 @ 80% B.) 21-15-9 Power Snatch (95/65) Bar Facing Burpee  Read More

Kettlebell/Function A.) 16min. EMOM odd – double KB Press x10 even – RDL’s x 10 (light) B.) 12 min AMRAP 12 1-arm DB Push Press 60 Single Unders 12 Sit-ups Perform RX A.) 16min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 12 min AMRAP 12 STO (115/75) 30 DU 12 Sit-ups...Read More

KettleBell/Function: A.) 16min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) 8 min AMRAP 10 Pull-ups 10 Goblet Squats 10 Step Ups (24/20) Perform/RX A.) 16min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) 8 min AMRAP 10 Pull-ups 10 Front Squats (95/55)...Read More

Kettlebell/FUNction: A.) Turkish Get ups 4x Ladder 1-3(L/R)  (1 left, 1 right, 2 left, 2 right, 3 left, 3 right.) B.) 4 rounds 15 bench dips( Or Matadors) 3x shuttle run <-> 100 Single Unders Perform RX: A.) Back Squats  – 5×3 w/ pause 1st rep Finish heavier than MON. B.) 4 rounds 15 strict...Read More

KettleBell/Function: A.) KB clean and press 6×2 (R/L) (1.5 / 1) B.) 5 rounds 5 Double KB Power Swings 10 Push-ups 15 Sit-ups Perform/RX: A.) Clean and Jerk – 6×1 @ 70% B.) 5 rounds 5 Power Clean (155/105) 10 HSPU(20 DB Press) 15 Sit-ups Compete: A.) Clean and Jerk – 6×1 @ 70% B.)...Read More

KettleBell/Function A.) Double KB Front Squats – 5×5 w/pause 1st rep 3 sec. Strict MU progresssions – 2-3 progressions / MU’s B.) 3 rounds 3 min AMRAP 1 min rest between AMRAPs 10 wallballs (20/14) 20 Single Unders 10 KB Swings Perform/RX A.) Front Squats – 5×3 w/pause 1st rep 3 sec. @75% Strict MU...Read More

When you see a paleo recipe leading with “nutty cocoa-nana” you jump on it.  When there are less ingredients than fingers on your hand, it jumps to the top of your list. What’s great about these pancakes is, they couldn’t be easier to make, they’re delicious, they travel well, and you can freeze them. Ingredients: 2...Read More