With the recent addition of Beyond the White Board to CFP we all now have yet another tool to track all of our wildest fitness and lifestyle goals. Even if you haven’t started fully using BTWB yet I’m sure at some point you have wrote down your workouts, or taken a picture of your daily...Read More

Grip strength comes into play in almost all WOD’s and quite often in our daily lives.  Therefore, it’s an important part of functional fitness that shouldn’t be ignored.  Here are a few ways to improve your grip strength. Farmer Carry Grab two kettle bells, (one for each hand) and complete 5 rounds of 100 meter...Read More

Fitness: A.) Single KB clean + FS + push press 4×2 (2L/2R) B.) 12 min AMRAP w/partner You go, I go, 1 Cal Bike 1 Cal Bike 2 Cal Bike 2 Cal Bike 3 Cal Bike 3 Cal Bike and so on… Perform: A.) Clean and Jerk – 4×1 @ 85% B.) 12 min AMRAP...Read More

Fitness: A.) Bench Press – 8×7  Bent over rows – 8×7  B.) 21-15-9 Goblet squat Burpee Box step ups (24/20) Performance: A.) Bench Press – 8×10 Bent over rows – 8×10 B.) 21-15-9 Front squat (135/95) Burpee Box Jump (24/20) Competitor: A1) Snatch – 15 min. – – work up to 1 lift @ 80% or...Read More

Friends and Family Day.  Bring a Friend to any class today! WOD: Friends and Family Partner WOD Buy in 2-lap run 3 rounds – 10 burpee’s 40 air squats 500m Row Buy out 2 – lap run Sport: Do WOD above with Comrade or on your own. Assessory Work: EMOM 20 minEven 5 bench pressOdd...Read More