Fitness: A.) KB Push press – 5×3  3 L / R B.) For time: 10 Push-ups 7 Wallballs (20/14) 9 Push-ups 7 Wallballs (20/14) 8 Push-ups 7 Wallballs (20/14) 7 Push-ups And so on… 100 Singles Buyout Perform: A.) Split Jerks – 5×3 – gradually increase B.) For time: 10 HR Push-ups 7 Wallballs (20/14)...Read More

Fitness: A.) KB clean+ Press + OH squat 3 L / R B.) For time: 15 DL (155/95) 1 Lap Run 12 DL (155/95) 2 Lap Run 9 DL (155/95) 3 Lap Run 6 DL (155/95) 4 Lap Run 3 DL (155/95) Performance: A.) OHS – 5×3 – gradually increase weight B.) For time: 15...Read More

Fitness: A.) 10-15 min Kipping pull-up practice Bar muscle up practice EMOM – 10 min 1st min – 5 kipping pull-ups (focus on technique) 2nd min – 30-40 sec plank hold B.) 4 Rounds – 4 min to complete 10 Max Height WB’s (during first min) 500M Row (-10 sec each round) (during min 2-4)...Read More

Fitness: Super Set A1.) BS – 5×5 A2.) DL – 5×5 B.) 5 rounds 10 DB/KB Snatch (5R/5L) (55/35) 10 Step ups (24/20) 1 lap run Performance: Super Set A1.) BS – 5×5 A2.) DL – 5×5 B.) 5 rounds 10 DB/ Snatch (5R/5L) (55/35) 10 box jumps/ step down (24/20) 1 lap run Competitor: Super...Read More

Fitness: A1.) DB Peck flys – 5×5 A2.) Bent over Rows – 5×5 B.) For time: 21 Cal Row 18 Russian Swings (1.5/1) 15 Burpees 12 Single KB Thruster (1.5/1) (6L/6R) 9 Pull ups 12 Single KB Thruster (1.5/1) (6L/6R) 15 Burpees 18 Russian Swings (1.5/1) 21 Cal Row Performance: A1.) DB Peck flys – 5×5 A2.) Bent...Read More

Fitness: A.) Back Squats 5×5 @ 75% or lighter   B.) 5 rounds 3 Double KB power swings 6 Pull-ups 9 Air Squats 12 DB or KB push press (6L/6R) Perform: A.) Back Squats 5×5 @ 75% or lighter B.) 5 rounds 3 Power Cleans (185/125) 6 C2B 9 Air Squats 12 Double DB or KB push...Read More

Fitness: A.) EMOM – 6 min. DB / KB snatch – 3 L/R B.) 7 min AMRAP 3-6-9-12… Double KB front squat Burpees Perform: A.) EMOM – 6 min. power snatch 3 reps B.) 7 min AMRAP 3-6-9-12… OHS (115/85) Burpees (touch pull-up bar) Compete: A.) EMOM – 6 min. TNG Power Snatch 3 reps...Read More

Rolling out the CFP Fall Schedule! On Monday, September 29th, expect to see some additions to the CFP schedule.  Some highlights: Oly Lifting with Coach Nic is back!  [T/Th @ 6:30pm in CFP Black] CrossFit Progressions [M-W-F @ 6:30pm in CFP Black]- CFP’s new beginner CrossFit track…perfect for new members or first time CF’ers Competitors...Read More

Friends and Family Day!!!! A.  All levels = Our Warm-up is your work out!! Fitness: B.) 4 rounds w/partner You go I go 1st Partner does: 15 pull-ups or ring rows 4 Cal Assault Bike 1 lap run *2nd Partner rows until 1st Partner is done running and then switch Rowing should be done fairly hard, but score...Read More

Fitness: A.) Deadlifts – 8×7 – @ 45% or less B.) 5 rounds 10 Walking lunges w/plate OH 10 Sit-ups 10 Bench dips Performance: A.) Deadlifts – 8×10 – @ 45% or less B.) 5 rounds 10 Walking lunges w/plate OH 10 Sit-ups 10 Dips Competitor: A1) Clean and 2 Jerks – 15 min. –...Read More