WOD: A. RDL 4 sets of 5 reps B. 3 Rounds 20 Wall Balls 20/14 500m Row or 400m run 20 Russian KB Swings 2/1.5 Sport: A. RDL 4 sets of 5 reps B. 3 Rounds 20 Wall Balls 25/20 500m Row or 400m run 20 American KB Swings (2/1.5)Read More
WOD: A. Pull Ups 5×5 -add wt or work C2B if needed. B. W/ a Partner 40 FS (135/105) from the ground 200 DU 1:2 singles 800m run with 1 Med Ball 20/14 Sport: A. Strict MU Practice 4×2 (Rings should be set low to ground) B. W/ a Partner 40 FS (155/125) from...Read More
WOD: A Back Squats 5×3 @70% B. 15-12-9 Goblet Squat 45/35lb plate T2B Push-ups Sport: A. Back Squats 5×3 @ 70% B. 15-12-9 Double KB OHS 1.5/1 Strict T2B HR Push up –Results to comments!Read More
WOD: A. Snatch 6×2 @70% B. Helen (Compare here) 3 rounds for time. 400m run 21 KB swings. (1.5/1) Sport=(American swings) 12 pull ups. Sport=C2BRead More
WOD: A. Clean and Jerk 8×2 @ 80% B. 3 Rounds 8 Ground to OH (135/95) 12 pull-ups 20 WB Sport: A. Clean and Jerk 8×2 @ 80% B. 3 rounds 8 Ground to OH (185/115) 12 C2B 20 WB (25/20)Read More
We ain’t just whistling dixie… CFP’s Mission/Vision Statement: “Mission: To provide Rochester Minnesota’s most effective health and fitness training. Vision: A community that is healthy, strong and vital, who’se participants have the courage to live outside the generally accepted as “normal” belief that health, fitness and vitality must decline with age.” The Whole Life Challenge...Read More
Congrats to team CFP on their 13th place finish at the 2012 North Central Regional! Kettlebell classes start this week, check the schedule for our new hours. A. 5×1 – (1x Clean Deadlift, 1x Power Clean, 1x Hang Squat Clean, 1x Full Squat Clean) B. 3 Rounds AFAP 400m Run 21 Kettlebell Swings 50 Double...Read More
Register HERE! Got a “workout routine?” Maybe that’s the problem! CFP – Body By CrossFit provides an intense dose of powerful fitness training. For 4 weeks we combine military style training with effective functional fitness methods in a motivating format that will make you dig deeper, work harder and achieve more. What is CrossFit? A...Read More
A. 10-15 minutes of Handstand work. (This includes: handstand push-ups, walks, shoulder touches..) B. With a partner (Relay style) complete: 4 x 400M Run 4 x 500M Row 100 x Partner Sit-ups (Together) 4 x 200M Run (Backwards) 4 x 400M Run C. 100 x Banded good-mornings. -Post results under comments ...Read More
