Congratulations to all our CFP members that participated in the RochFest Triathlon this past weekend!

Interested in getting a new pair of Inov8 shoes?  CFP will be placing an order in at the end of this month, all members will get 15 dollars off of the original retail price.  Order sheet and catalog are located in the CFP retail store.  


A1.  Back Squat – 3 x 10 @ 65% w/30 Sec Rest 

A2.  Strict Pull-ups – 3 x 8-10 w/90 Sec Rest 

B.  Power Swings (Stop and Go)- EMOM for 8 Minutes x 10 (Heavy) 

C.  AFAP

21-15-9 

-Russian Swings 

-Goblet Squats 

-200M Sprint after each round 

-Post results under comments