Function: A.) 8 min. EMOM 3x KB Clean and Press B.) For time: 100 Single Unders 20 Dbl KB Swing 20 Pull-ups Rest 5 min Repeat with 1 KB Perform/RX: A.) 8 min. EMOM 2x Cleans + 2 Jerks * Heavy as Possible B.) For time: 75 Dubs 20 Power Clean (95/65) 20 Pull-ups Rest...Read More
All Levels: A.) BS / FS Heavy Single Work up to the heaviest Squat you performed this week Function: B.) 20 min AMRAP 10 Dbl KB Swing 10 Dbl KB Push Press 400 m run Perform/RX: B.) 20 min AMRAP 1-2 Muscle Ups 5 Hang Power Cleans (185/115) 5 STO (185/115) 400 m run Compete:...Read More
Function: A.) 8 min. EMOM Snatch 3 (L/R) B.) 2 rounds w/partner 25 Dbl KB DL 25 cal row 25 Air Squats Perform/RX: A.) 8 min. EMOM 2x Snatch B.) 2 rounds w/partner 25 DL (135/95) 25 cal row 25 OHS (45/35) 1 partner does whole round, then switch, perform 2 rounds each Compete: A.)...Read More
Function: A.) Double KB OHS 5×3 B.) 4 min AMRAP 4 KB Snatch 4 KB OHS 4 Burpees *alternate arms each round Rest 4 min and repeat Perform/RX: A.) OHS 5×3 * From Squat Rack B.) 4 min AMRAP 4 Squat Snatch (95/65) 4 Bar over Burpees Rest 4 min and repeat Compete: A.) OHS...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
Have you heard about the new CFP class?! Yoga Plus is here! Yoga Plus is unlike your traditional yoga class in that it has a faster paced warm-up, a 10-20 minute REV style AMRAP, followed by a restorative yoga flow for the cool down and recovery. Yoga Plus is great for those looking to add pep to your yoga...Read More
**** Turkey Throwdown **** Are you signed up for a Team?…let’s do this! the Turkey Throwdown is an annual CFP tradition. Compete with your friends or make new ones and form a team. The WOD’s are real, but it’s all for fun. Compete in the AMCAP “As Many Cans As Possible”…CFP’s can collection for Channel 1...Read More
Join us on Saturday, Oct 24th for some interactive Trick or Treat fun! Anyone is invited. Function/KB A). Heavy KB Complex 4 x (1L/1R) 3 Russian Swings 3 KB Cleans 3 KB Front Squats B). For Time: 10 Manmakers 400 m row 20 DB Snatch 30 Medball Slams 400 m Row 40 KB Swings 400 m...Read More
