This Week Guys Test Week: We are testing the following movements Monday – 1 RM Back Squat Tuesday – 1 RM Strict Press Wednesday – 1 RM TGU or Clean and Jerk Thursday – Max Push Ups Friday – 1RM OHS We don’t allow 1 RM attempts often but when we do its after we...Read More

All Levels: A.) BS / FS Heavy Single Function: B.) 12 min AMRAP 12 – 8 – 4 Dbl KB Swing Leg raises (hanging or lying) Perform/RX: B.) 12 min AMRAP 12 – 8 – 4 Power Clean (115/75) T2B Compete: B.) 12 min AMRAP 12 – 8 – 4 Power Clean (135/95) T2B -Results...Read More

1. Focus on breathing. Sounds simple, until you’re 2 rounds in and you’re WOD drunk. 2. Break up sets. A 21-15-9 workout is nice to break up sets in thirds.  Truth be told, how you break up your sets in a metcon workout isn’t as important as breaking before you get to muscle failure.  More breaks could end...Read More

Function A). BS / FS Heavy Single B). 12 Min AMRAP 12 DB Thrusters 50 Single Unders 12 Sit-ups   Perform A). BS / FS Heavy Single B). 12 Min AMRAP 12 Thrsuters (95/65) 35 DU 12 Sit-ups   Compete A). BS / FS Heavy Single B). 12 Min AMRAP 12 Thrusters 35 DU Thruster...Read More

Function A). Dbl KB OHS – 6 x 3 B). 5 Rounds 10 single arm KB OHS (5L/5R) 10 Dips 2 Lap Run   Perform A). OHS – 6 x 3 (from squat rack) B). 5 Rounds 10 OHS (135/95) 10 Dips or 1-3 MU 400 m Run   Compete A). OHS – 6 x...Read More

CFP socks for our Festivus competitors!! Gonna be working out in style.  Function A). Carry sand bag across parking lot Sprint back B). 4 Rounds, each round on 5 min 250m Row 12 Lunges 10 Situps 8 Dbl KB DL 6 Burpees  Perform A). Carry sand bag across parking lot Sprint back B). 4 Rounds,...Read More

Woot! Way to go! CFP has 14 athletes competing at this year’s Festivus Games at CrossFit LaCrosse!  Not competing?…come and cheer for the CFP athletes! Saturday 10/17, 9:30am start.  Function A). Double KB Front Squat – 6 x 3 3 second pause on all 3 reps 3 Strict Chin ups after each set B). 4...Read More