Function: A.) 8 min EMOM 2L/2R One arm swing(2/1.5) B.) 3 rounds 500 m row 5L/5R one arm swing (1.5/1) 2 min rest Perform/RX A.) 8 min EMOM Pos 1 Snatch x2 @ 70% or less B.) 3 rounds 500 m row 8 Squat Snatch @ about 65% 2 min rest Compete: A.) 8 min...Read More

I don’t even know where to start with this chick.  Al, Aly, Alyson… She goes by a lot of nick names with the morning crew because she’s just something different to everyone.  By that, I mean she’s always interacting, supporting, and inspiring the people around her.  She truly is a HUGE asset to CFP.  She...Read More

Function: A.) Double KB – Front Squats – 5×3 – In between sets 3-5 strict pullups B.) 5 rounds 400 m run 15 Double KB Front rack squats.(35/26) Perform/RX: A.) Front Squats w/ pause 1st rep – 5×3 – In between sets 3-5 strict pullups B.) “Nancy” 5 rounds 400 m run 15 OHS (95/65)...Read More

By Jenna Martindale. I tried a recipe the other day that I want to share with you (1) because it’s Paleo friendly, and (2) it’s idiot proof.  It’s basically almond butter, chocolate chip, fluffiness. *Grain Free | Paleo | Gluten Free | Dairy Free* Ingredients: 3/4 cup unsalted creamy almond butter (I used Justin’s Classic Almond Butter)...Read More

Function: A.) 12 minute EMOM Odd – 5 Dbl KB Press Even – 8 weighted Lunges B.) 12 min AMRAP 10 Double KB Swings (35/26) 15 KB Push Press or HR Push-ups 100 Single Unders Perform/RX: A.) 12 minute EMOM Odd – 5 Strict HSPU or Dbl KB Press Even – 5 Broad Jumps B.)...Read More

Function: A.) Back Squats – 6×5 (add weight) – In between sets 3 wieghted pull-ups B.) 3 rounds 5 DL (185/125) 15 ring rows 400 m row Perform/RX: A.) Back Squats – 6×5 (add weight) – In between sets 3 Bar MU’s/Bar Muscle Prac.   B.) 3 rounds 5 DL (225/145) 15 Pull-ups 400 m...Read More

Malachi is the definition of a gentle giant.  Arguably the friendliest person you’ll find that can back squat 400+ lbs. on the regular.  (His 1RM is 455#).  Chew on that. And you can learn a few moves if you observe him in his natural habitat, (on Hip Hop Friday); but whatever you do, don’t take his favorite...Read More

Function: A.) Back Squats – 5×5  – In between sets 5 strict pull ups B.) 3 rounds 20 ring rows 20 lunges w/plate OH Perform/RX: A.) Back Squats – 5×5  – In between sets 5 strict pull ups B.) 3 rounds 20 pull-ups 20 lunges w/KB OH (1.5/1) Compete: A.) Back Squats – 5×5  –...Read More

Function:   A.) Every 90s x 6  2 – Double KB Clean and Press B.) 15 min AMRAP 10 KB DL 15 Step Ups (24/20) 20 Cal Row Perform/RX:   A.) Every 90s x 6  2 – power clean + clean and jerk B.) 15 min AMRAP 10 DL (185/125) 15 Box Jump (24/20) 20 Cal Row...Read More

By: Jenna Martindale I’m not saying you don’t have will power.  I’m saying I don’t have will power.  Like any.  So prepping my meals is the one thing that makes a huge difference in my success, (or failure) in maintaining a healthy meal regimen. Surprisingly, meal prepping takes very little time once you develop a routine.  I’ve gotten...Read More