Announcements: -The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [...Read More
Announcements: -The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [...Read More
Announcements: -The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [...Read More
Announcements: -The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [...Read More
Fitness A. Clean Progressions B. 4 Rounds AFAP 10 x STO @ 65lb/45lb 30 x Double-unders (2:1) Singles : Doubles 10 x Power Cleans @ 65lb/45lb 30 x Double-unders 10 x Push-ups 30 x Double-unders 20 Min Cap Performance A. TNG Cleans – 5 x 3 B. 4 Rounds 10 x STO @ 95lb/65lb 30...Read More
Fitness A1. Back Squats – 3 x 10 A2. Pull-overs – 1 x 20 B. AFAP 21 – 15 – 9 Jumping Pull-ups Sit-ups 50 x Walking Lunges Performance A1. Back Squats – 3 x 10 A2. Pull-overs – 1 x 20 B. AFAP 21 – 15 – 9 Pull-ups Sit-ups 50 x Walking...Read More
Programming Note: For those of you following the new strength cycle please note the following: Choose 3 max 4 WODs a week. If you’re tired and feel overtrained, cut your WODs down to 2 times a week. Have a minimum of 3 hours between your strength training and WOD If you’re not confident...Read More
Fitness – Performance A. In teams of 4 400M Run – Everyone 150 x Thrusters @ 65lb/45lb 400M Run – Everyone 150 x Pull-ups 400M Run – Everyone 150 x Wallballs @ 20lb/14lb 400M Run – Everyone 150 x Kettlebell Swings 1.5 pood/1 pood Reps maybe partition anyway between teammates. Everyone must be present from...Read More
Fitness – Performance – Sport A. 15 Minutes of Barbell Practice B. EMOM – 20 Mins 1 x Cycle of the Bear Complex 1 x Power Clean 1 x Front Squat 1 x Push Press 1 x Back Squat 1 x Push Press -Post results under comments Read More
Fitness – Performance A. K2E – T2B practice B. AFAP 3 x <-> 10M Farmer Carries @ 2 x 45lb/25lb plates 30 x Goblet Squats 3 x <-> 10M Farmer Carries 20 x Goblet Squats 3 x <-> 10M Farmer Carries 10 x Goblet Squats -Post results under comments Read More
