Function: A.) Double KB – FS – 5×3 – In between sets 1 max effort HS hold B.) 10 min AMRAP 5 double KB/DB Clean and Front squat 7 burpees Perform/RX: A.) Front Squats – 5×3 – In between sets 1 max effort HS hold *free standing B.) 10 Minute AMRAP 5 Hang Squat Cleans (115/75)...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

Function: A) Make up lift B.) 25 min AMRAP 7 Pull-ups 7 KB Thrusters 7 Sit-ups Train: A) Back Squats build to heavy 3 rep no misses or….. Make up lift   B.) 25 min AMRAP 7 C2B 7 Thrusters (115/75) 7 T2B Compete: A1) Snatch Pulls 4×2 @ 90% – 100% A2) Back Squats Heavy...Read More

Fitness: A.) Single KB – FS + push press 4×2 (2L/2R) B.) 3 rounds 500 m row 21 KB swings (1.5/1) 400 m run Perform: A.) Clean and Jerk – 4×1 @ 80% B.) 3 rounds 500 m row 21 KB swings (1.5/1) 400 m run Compete: A.) Clean and Jerk – 4×1 @ 80%...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