Big Thanks to all our Volunteers this weekend during Survival of the Fittest.  Things couldn’t have gone any better without everyones help.  The CFP community definitely represented what CrossFit is all about! 

There are still plenty of spots for the April 28th kettlebell seminar with Jen Sinkler.  Start time is at 11am and will go on till 4pm.  Expect an arsenal of kettlebell movements normally not performed at CFP.   Follow this LINK to register!  

COMMENTS?  Have you been posting under comments lately?  How are you feeling?  Are you worn out?  How are the workouts treating you?  Do you know what you’re doing?  What was your time?  Did you sleep well?  I want to know how effective the program is for all of you.  To make the most effective program for all our members, I need some feedback from everyone.  Please start posting under comments.  

A.  Kettlebell Ladder 1-2-3-4-5-6-7-8-9-10

Single Arm Kettlebell Swings (Both Arms) (1/1,2/2,3/3,4/4,5/5…) 

Goblet Squats 

RKC instructor Cory Felderman will be running all evening classes through a fun warm-up and part A.  

B.  12 Minute ARMAP 

5 x Pull-ups (Strict pull-ups for advance athletes) 

10 x Burpee Box Jumps 24inch/20inch 

20 x Double-unders 

C.  3 x Sets 

30 sec Flat plank 

30 sec Left side plank 

30 sec Right side plank 

-Post results under comments