CFP HQ will now be offering noon classes for all levels Monday – Friday starting March 31st.  We will also be adding additional FIT classes at 10am and 6:00pm M/W/F at our Strength Facility.  

Need to upgrade your membership?  We’re now offering month to month membership packages for our 3/week and unlimited/week memberships.  Contact us at for more information!  

Programming Updates  

After the open, the Performance and Sport programming will be geared towards off season strength and power development.  Each cycle will be between 4 – 6 weeks in length with very specific goals.   Fitness programming will continue to cycle through every 4 weeks with Movement, Functionality, and Strength being the main focus.  

Changes for Sports Programming 

Members following Sports programming will notice that the volume and additional accessory work will be double the normal.  This means that sessions will have to be broken up in two classes or off hours.  Getting an unlimited membership is highly suggest since the time commitment will be incredibly high.  There will always be 4 parts to Sports Programming (A, B, C, D)  

Sample Sports Programming:  

A. Back Squat RPE 5@9 (load drop) 4-6% 

B. EMOM – 12 Min work.  

20-30 Min Recovery – 2nd class   

C. 10 Min AB at @ 90% –  Every 60 Seconds 5 x Box jumps @ 40/30 

D1. Supine Rows – 3 x 10 
D2. V-ups – 3 x 20 
D3. Bulgarian Splits – 3 x 10
D4. Hollow Rocks – 3 x 20 

Note:  Nutrition, supplementation, recovery, sleep will be important for this training.  Eat more! 

Weekly Template starting 3/31/2014

Performance – Sport 

Adaptation Phase

Monday:  Gross Strength Development:  Squats and Pulling  
Tuesday:  Gross Strength Development:  Pressing and Pulling 
Wednesday:  Power Development:  Snatch, Clean&Jerk
Thursday:  Active Recovery/Gymnastic Development:  Learning to move 
Friday:  Gross Strength Development:  Squats and Pulling 
Saturday:  Power Development:  Snatch, Clean&Jerk     

Conditioning will vary day to day.  

Weekly Template starting 3/31/2014 


Monday:  Gross Strength Development:  Squats and Pulling 
Tuesday:  Gross Strength and Function Development  
Wednesday:  Movement and Function 
Thursday:  Active Recovery and Movement  
Friday:  Gross Strength Development and Function  
Saturday:  CrossFit 

Please message me if you have any questions or concerns.  



A.  Back Squats – 5 x 10 w/3 Min Rest @ 30×0  

Notes:  Moderate/Light weight only.  30×0 means 3 second lowering (eccentric phase) on the squat with no pause on the bottom.  Control is key.  

B.  EMOM – 15 Mins 

1 – 20 x Russian Swings 

2 – 12 x Alternating Lunges 

3 – 10 x Ball Slams 


A.  Back Squats – 5 x 5 w/3 Min Rest @ 30×0 

Notes:  Work up to a moderately heavy 5 rep set.  Make sure you journal your loads.  

B.  EMOM – 15 Mins 

1 – 5 x PC (Build) -TNG

2 – 10 x Burpees 

3 – 30 x DU or 30 Seconds of attempts  


A.  Back Squats – 5 x 5 x w/3 Min Rest @ 30×0

B.  3 Rounds AFAP 

8/6 x Muscle-ups 

5 x PC&PJ @ 205lb/125lb 

3 Min Rest between Rounds  

Part 2

C.  EMOM – 15 Mins 

1 – 8 x TNG UB Squat Snatches @ 95lb/65lb  (Build if you can) 

2 – 10 x Burpees  

3 – 30 x DU 


D1.  Supine Ring Rows – 3 x 10 

D2.  V-Ups – 3 x 20 

D3.  Bulgarian Split Squats – 3 x 10 (R/L) Light load 

D4.  Hollow Rocks – 3 x 20 

-Post results under comments